Fuel that will safely get you to the finish line
If there’s one thing you want to get right the morning of the 34th annual Vancouver Sun Run, it’s your pre-race meal.
Good pre-race nutrition will get your muscles and brain well fuelled to power through the 10-kilometre race.
But how much and what should you eat?
Focus on easily digested carbs to ensure your muscles are well fuelled and a little bit of protein to keep full during the race. Avoid having too much fat or fibre (like beans, vegetables or high-fibre cereal) the eve and morning of the race as these foods may cause bloating or an upset stomach.
THE NIGHT BEFORE
You don’t have to load up on large amounts of carbohydrates before a 10K run. Make sure your evening meal has moderate amounts (about one to two cups) of fast-acting carbs like rice or potatoes or pasta, some protein and a little bit of fat.
Depending on appetite you can end your meal with fruit or flavoured yogurt for extra carbohydrates.
BREAKFAST BEFORE THE RUN
Try toast or bagel with peanut butter and fruit; a bowl of oatmeal with milk and dried fruit or a homemade muffin with yogurt and berries.
If you’re feeling uneasy the morning of the race, you can’t go wrong with a smoothie made with milk, fruits and yogurt.
STICK TO FAMILIAR FOODS
To prevent unexpected surprises, keep your pre-race meals simple and avoid trying new foods.
Pre-race meal examples, depending on meal timing before the race:
Two to 2½ hours before: 2/3 to 1 cup cooked oats, 1 banana, slivered
Focuson easily digested carbs to ensure your muscles are well fuelled and a little bit of protein to keep full during the race. Avoid having too much fat or fibre.
almonds, ½ cup flavoured or plain yogurt.
One hour to 1½ hours before: 1 or 2 pancakes with berries and flavoured yogurt.
30 minutes before (optional if starting to feel hungry): 1 banana or 1 energy bar.