Eat and drink before a race??
Question: So my mom and I run 5k's and 10k's on saturdays and was wondering what we should eat or drink before the run. Usually I just eat a Granola Bar and i get these really bad stomach aches between the 1-2 mile mark. Sometimes it even makes me have to go #2 in the middle of the race and it really affects me. So pretty much my questions are:
What should I eat before a long distance run?
What might be causing my stomach problems?
And is it bad to drink coffee 40-60 minutes before a run?
Answers: I have a close friend who runs a lot of cross country etc. She usually just drinks enough to keep hydrated but doesn't eat before hand. Often after a long race she would vomit if she had eaten and wouldn't be able to keep anything down until she was able to fully relax and recover from the exertion of running the race. If you eat too much before a long run you might find yourself vomiting along the way because your body wants to empty your stomach. I would recommend eating something the night before and just keeping hydrated during the run.
I ran cross country for 6 years and I never ate before a race. I would usually get sick if I did.
I would get up extra early to drink water, be careful not to drink to much or you will beable to feel it moving in your stomach.
Save gatorade or other sports drinks for AFTER your run.
If you NEED to eat something I would recomend something plain, saltine crackers (careful not to eat too many or they will soak up all your water you drank), some granola bars, gu (gross but gives you energy)
I would steer clear of fruit, I have had bad expereiences with fruit, you may be different.
As long as you have a good meal the night before you should have enough energy to get you through a run.
If you're running more than a 10K then you may want to consider eating something before your run.
My son is a student athlete on a full ride scholarship to a D1 college participating in cross country and track. We did a lot of research when he was in Jr high and high school on nutrition becuz of the mileage he would do training. The morning of your race, eat high carb foods. Drink lots of water a few hours before your race and get up and move around a little to get things moving. Hopefully you'll have a BM before your race. A half an hour or so before your race, have a half an energy bar and some gatorade/water. Hopefully this should help. But with you racing every weekend, that's over doing it IMO. You could over race and get injured with a stress fracture. Listen to your body. That's so important. Also, you can go to the library and find sports nutrition books to get more information. Good luck.
What should I eat before a long distance run?
What might be causing my stomach problems?
And is it bad to drink coffee 40-60 minutes before a run?
Answers: I have a close friend who runs a lot of cross country etc. She usually just drinks enough to keep hydrated but doesn't eat before hand. Often after a long race she would vomit if she had eaten and wouldn't be able to keep anything down until she was able to fully relax and recover from the exertion of running the race. If you eat too much before a long run you might find yourself vomiting along the way because your body wants to empty your stomach. I would recommend eating something the night before and just keeping hydrated during the run.
I ran cross country for 6 years and I never ate before a race. I would usually get sick if I did.
I would get up extra early to drink water, be careful not to drink to much or you will beable to feel it moving in your stomach.
Save gatorade or other sports drinks for AFTER your run.
If you NEED to eat something I would recomend something plain, saltine crackers (careful not to eat too many or they will soak up all your water you drank), some granola bars, gu (gross but gives you energy)
I would steer clear of fruit, I have had bad expereiences with fruit, you may be different.
As long as you have a good meal the night before you should have enough energy to get you through a run.
If you're running more than a 10K then you may want to consider eating something before your run.
My son is a student athlete on a full ride scholarship to a D1 college participating in cross country and track. We did a lot of research when he was in Jr high and high school on nutrition becuz of the mileage he would do training. The morning of your race, eat high carb foods. Drink lots of water a few hours before your race and get up and move around a little to get things moving. Hopefully you'll have a BM before your race. A half an hour or so before your race, have a half an energy bar and some gatorade/water. Hopefully this should help. But with you racing every weekend, that's over doing it IMO. You could over race and get injured with a stress fracture. Listen to your body. That's so important. Also, you can go to the library and find sports nutrition books to get more information. Good luck.
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