What to eat before a big workout or race is a question I get constantly.
Not every workout needs a real meal beforehand. But for hard, long training sessions or races, when you’re asking your body to push limits and perform its best, you need fuel. Likely much more than you’re used to taking in. It is such a common mistake that athletes take in too few calories and too few carbohydrates before these sessions. This under fueling will lead to suffering performances, increase injury risk, bonking, and not seeing the body composition you want.
For these events, the goal is to wake up and fuel your body with a substantial meal of primarily carbohydrates a few hours beforehand. This ensures your body has enough energy to perform and enough time to digest. On top of this larger meal, aim to take in a small carbohydrate snack about 30 minutes before starting to top off energy levels.
Take a look at the example below. How did your last pre-workout meal compare?
Other great sources of pre event carbohydrates include pancakes with maple syrup, waffles, rice pudding with banana, cream of wheat with jam, cold cereals with almond milk, fruit, bagels w/ honey, sweetened beverages, fruit smoothies, granola with sweetened yogurt, etc…
If you’ve been having issues with your pre race fueling, contact me for help!!