The Pre-Race Meal

At least three hours before the race or exercise, calorie consumption should be 300–500 calories.

In order to maximise the use of our body’s energy stores (glycogen) and fat, with the aim of improving performance, we should plan our meals at the appropriate times.

 

What should it contain?

For your pre-race meal, choose easily digestible complex carbohydrates, with a small amount of protein and “good” fats. You should avoid large amounts of fibre, sugars and acidic foods.

How many hours before a race should you eat?

Finish your pre-race meal 3 hours before exercise. Consuming a high amount of carbohydrates three or more hours before exercise causes an increase in blood glucose and insulin levels.

What happens when we eat a regular meal close to the race?

When we eat a meal close to the start of exercise, we may cause stomach discomfort, reducing athletic performance and the body’s ability to use fat stores, while increasing the use of stored carbohydrates (muscle glycogen) as an energy source.

Don’t sacrifice your sleep for breakfast.

If the activity you are going to participate in takes place very early in the morning, it is not necessary to get up early to have your pre-race meal. Our body has sufficient stored energy from the night before, which it has not used for any activity.

On the other hand, if there is a need to consume a small amount of energy, a Hammer gel five minutes before the start would be an ideal choice. This solution will help you avoid the adverse effects of stomach problems during exercise.

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