Completing your first 5K isnt just aboutrunningfood matters too.
Proper fueling is important, yes, but it also doesnt need to be overly complicated.
That doesnt mean you shouldnt eat carbs before you run, though.
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Its just that you dont need to go overboard, or only eat carb-based foods.
But whats perhaps even more important?
Choosing foods that work for your body, and ones that make you feel good running.
And we are always going to perform our best when we are well-fueled.
A small snack made of simple carbs can do the trick.
And that can spell GI distress, either in terms of cramping,diarrhea, nausea, or vomiting.
As for timing of all this?
All this just means that potential food options for a post-breakfast run can be less narrow.
But if your belly rebels, a little trial and error may be needed.
In that case, splitting up your meal as discussed above might still be the better idea.
Similarly to eating before lunch, Samuel advises sticking to a meal with simple carbs and some protein.
Some examples are a sandwich or wrap, or a pita pizza.
Again, you want to give yourself about an hour to fully digest your small meal.
Or you’re able to follow the same lunch recommendation of splitting your dinner into two meals.
This can get your run in without having GI distress, says Samuel.
For dinner, choose a meal rich in carbs and a moderate amount of protein and fat.
The proteinlike chicken or fishprovides an opportunity for recovery after your race, Dunn says.
(Find outmore signs of dehydrationhere.)
If youre having salt on your food, thats going to contribute to your electrolyte intake.
That might help you show up at the start line better hydrated.
As for the day itself, stick to the oft-repeated racing adage: Nothing new on race day.
Then you’re free to evaluate how your body reactsand stick with (or adjust) those foods.
What should you keep in mind for your trial run?
Because you have a little more time, you might enjoy a breakfast with carbs and some protein.
As for what to do when youre done with your race?
Thats a whole other story!
See more from SELFs Guide to Running package here.
