{"id":35374,"date":"2022-07-01T09:55:57","date_gmt":"2022-07-01T07:55:57","guid":{"rendered":"https:\/\/getindya.com\/?p=35374"},"modified":"2026-11-03T17:30:49","modified_gmt":"2026-11-03T16:30:49","slug":"what-to-eat-before-race","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/what-to-eat-before-race\/","title":{"rendered":"What to eat before a race and other runner questions"},"content":{"rendered":"\n

What should you eat before a race? And afterwards? Are oats good before training? What should you make for recovery? What should your <\/span>hydration<\/span><\/a> strategy be?<\/span><\/p>\n

Hey, <\/span>runner<\/span><\/i>.<\/span><\/p>\n

If you have asked yourself these or similar questions, <\/span>this post is for you<\/b>.<\/span><\/p>\n

And if you haven’t, and all you want is to bound around the hills like a mountain goat when you train\u2026 it is for you too.<\/span><\/p>\n

As we grow older, we lose that wonderful, instinctive <\/span>ability to question things<\/b>: to avoid taking them for granted or simply accepting what we are told. That desire to know. That need to understand. That <\/span>curiosity about why things happen<\/b>.<\/span><\/p>\n

We know you enjoy running. Shaving off tenths. Crossing the finish line. Giving every interval your all.<\/span><\/p>\n

The key to improving is not simply being told what, when, how or how much to eat. <\/span>The key is understanding why<\/b>.<\/span><\/p>\n

It is about understanding <\/span>how your body works<\/b><\/a>. So here are clear answers to some classic questions we <\/span>runners<\/span><\/i> ask ourselves.<\/span><\/p>\n

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Which carbohydrates should you eat before a race?<\/span><\/h2>\n

Creamy, liquid or blended foods<\/span> can be a good option because they may be <\/b>easy to digest<\/span>, helping nutrients reach the intestine for absorption so <\/b>energy is available<\/span> when you need it.<\/b> <\/span><\/p>\n

Digestion increases blood flow to the digestive system. <\/span>A large meal close to exercise can cause discomfort<\/b>, so allow enough time to digest and find what works for you.<\/span><\/p>\n

That is why <\/span>smooth cereal porridges<\/b> can be useful for getting carbohydrates, a key fuel for your <\/span>runs<\/span><\/i>.<\/span><\/p>\n

Immediately before a race, it may help to <\/span>limit high-fibre carbohydrate foods<\/b>, since <\/span>fibre<\/b><\/a> can be harder to tolerate. Complex carbohydrates are not all high in fibre: white rice and pasta also contain starch.<\/span><\/p>\n

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Do I need to eat pasta in the days before a race?<\/strong><\/h3>\n

A question we hear a lot.<\/span><\/p>\n

Pasta, rice and other grains (wheat, oats, rye, maize, millet, barley, bulgur, spelt\u2026) are rich in <\/span>carbohydrates<\/b>.<\/span><\/p>\n

Digestible carbohydrates supply <\/span>glucose<\/b>, some of which is stored in the liver and muscles as <\/span>glycogen<\/b><\/a>. On race day, having well-stocked <\/span>muscle glycogen stores<\/b> matters: they provide energy, the fuel your body needs to keep going.<\/span><\/p>\n

Glycogen stores<\/span> play a fundamental role when preparing for a longer race. We cannot rely solely on the <\/b>glucose we consume<\/span> during the race in bars or gels, because <\/b>intestinal absorption has a limit<\/span>. It cannot absorb an unlimited amount.<\/b> <\/span><\/p>\n

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How should you hydrate for a race?<\/span><\/h2>\n

Your body’s water is distributed both outside and inside its cells.<\/span><\/p>\n

Drinking <\/span>water<\/b> before a race contributes to hydration, but fluid distribution, including <\/span>intracellular hydration<\/b>, takes time. When you lose <\/span>extracellular water<\/b> through sweat and urine, water can move between compartments to help maintain balance.<\/span><\/p>\n

This matters because <\/span>intracellular water<\/b> provides the environment for the chemical processes that keep your <\/span>cells<\/b>, <\/span>organs<\/b> and <\/span>muscles<\/b> working. Dehydration can undermine even good training, nutrition and rest.<\/span><\/p>\n

Dehydration can affect performance<\/b>, so pay attention to hydration before, during and after training, while avoiding drinking beyond your needs.<\/span>

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Should I lose weight to run?<\/span><\/h2>\n

It helps to look beyond <\/span>body weight<\/b> to <\/span>body composition<\/span><\/a>: body-fat percentage<\/b> and <\/span>muscle-mass percentage<\/b>.<\/span><\/p>\n

You may <\/span>not have lost weight<\/span><\/a> yet still have improved your performance.<\/span><\/p>\n

Why?<\/span><\/p>\n

Because you may have gained muscle mass, which also contributes to your weight.<\/span><\/p>\n

Depending on your starting point, <\/span>reducing excess fat<\/b> <\/a>and <\/span>maintaining muscle<\/b> may help. A lower total load means less force for joints to support, but weight loss is not necessary or appropriate for every runner.<\/span><\/p>\n

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What should you eat after running?<\/span><\/h2>\n

You need to replace what your body has used and repair what training has stressed. If you <\/span>do not recover<\/b> well over the next 24 hours after training or competition, <\/span>your body will feel it<\/b> sooner or later.<\/span><\/p>\n

Recovering well<\/b> is the best way to <\/span>prepare for your next session<\/b>.<\/span><\/p>\n

Foods rich in <\/span>protein<\/b> (meat, fish, eggs\u2026) support muscle repair. Salmon, nuts, olive oil and avocado provide <\/span>fatty acids<\/b> that contribute to a balanced recovery diet and normal inflammatory regulation; they do not guarantee prevention of a <\/span>sports injury<\/b><\/a>.<\/span><\/p>\n

Alongside fat and protein, rehydrate with water, obtain vitamins from your diet and eat <\/span>carbohydrate-rich foods<\/b> (pasta, rice, quinoa, wheat, oats\u2026) to replenish your <\/span>glycogen stores<\/b>.<\/span><\/p>\n

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Should I take supplements after a race?<\/strong><\/h3>\n

Use <\/span>supplementation<\/b> as a tool that can sometimes make life easier, with an appropriate plan.<\/span><\/p>\n

Sometimes <\/span>sports supplements<\/span><\/a> can help, but <\/span>they should have a clear purpose<\/b> rather than being used automatically throughout the season.<\/span><\/p>\n

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4 options for post-race recovery<\/strong><\/h3>\n

A good post-race meal can include <\/span>healthy fats<\/b>, <\/span>carbohydrates<\/b>, <\/span>vitamins<\/b> and, of course, <\/span>protein<\/b>. Protein can come from animal foods (meat, fish, eggs, dairy) or plant foods such as pulses or seitan:<\/span><\/p>\n