Race Day Recipe Ideas
Give me a 🙌 in the comments if you have a race on the agenda for 2024!
Keep in mind when you are race training: the running is only PART of being race ready when it comes to preparing for that 5K, 10K, half, or full marathon
When I was run coaching in the mid-00s, I made sure my athletes weren't just out there logging miles, but they were breathing properly, getting the mindset right, wearing proper attire and shoes, strength training to support their legs, and fueling their body with proper nutrition
What to eat for race day prep
Before a 5K race, it's essential for women to fuel their bodies with foods that provide sustained energy, promote hydration, and support optimal performance:
Carbohydrates: Carbs are the body's primary source of energy during exercise, making them essential before a race. Choose complex carbohydrates such as whole grains, fruits, vegetables, and legumes, which provide sustained energy and help prevent blood sugar fluctuations.
Protein: Protein helps repair and build muscle tissue, making it important for muscle recovery and performance. Include sources of lean protein such as eggs or Greek yogurt in your pre-race meal to support muscle function.
Healthy Fats: Healthy fats provide a concentrated source of energy and help maintain fullness. Incorporate sources of unsaturated fats such as nuts, seeds, avocado, and olive oil into your pre-race meal for sustained energy and to support overall health.
Hydration: Drink water throughout the day leading up to the race and consider consuming electrolyte-rich beverages or foods such as coconut water, sports drinks, or watermelon to replenish electrolytes lost through sweat.
BONUS:
Low-Fiber Foods: While fiber is important for overall health, consuming high-fiber foods shortly before a race can lead to gastrointestinal discomfort. Choose easily digestible, low-fiber options such as white bread or bananas.
Caffeine (Optional): Some runners find that consuming caffeine before a race can enhance alertness, focus, and performance. If you choose to consume caffeine, do so in moderation.
Want more guidance on pre-race nutrition? Download this free guide now available at the link: https://app.sweatinspiresisterhood.com/race-day-breakfast
Overnight Oats Recipe
Try one of my favorite race day breakfast recipes in the images below, and then click the button to download the free printable recipe guide for your next 5k, 10k, half marathon or full marathon training program!
