How to Eat Before a 5K Race

By Skip

This was a helpful article I came across before my first 5K run and thought I would share it with you.  I have had it printed out sitting on my desk and thought it was about time I posted it….

How to Eat Before a 5K Race
By HeatherJ

The 5K is a popular race distance. It’s a great way for beginning runners to get their first taste of road racing, and challenging for runners of all levels who want to put their speed to the test. Despite the short distance, it’s still important to fuel properly in order to get yourself across the finish line feeling strong.

  • Step 1
    • The week of the race, make sure to drink plenty of water. Consider the eight 8 oz. glasses a day rule.
  • Step 2
    • The night before, eat a moderate meal comprised of both carbs and protein. Examples include salmon and sweet potatoes, or chicken paired with pasta, rice, or a baked potato.
  • Step 3
    • Three hours before the race, eat a modest meal (About 200 to 250 calories) comprised that’s low in fiber but high in carbs. Think instant oatmeal with raisins, energy bar with sports drink, cereal with sliced banana, toast or rice cake with honey. Drink water.
  • Step 4
    • Within the 30 minutes leading up to the race, drink eight more ounces of water or sports drink.
  • Step 5
    • Immediately after the race, get something in your system, preferably carbs and a little bit of protein. A sports recovery drink works well, especially for those who have a hard time eating right away. As soon as you can, eat a solid breakfast of your choice. You earned it!

Link To Article at

Filed in: 5K, Diet / Nutrition, Running • Friday, June 4th, 2010

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