Ask A Nutritionist! March/April 2007) – The Shake on Salt
April 14, 2007Ask A Nutritionist! (Sept/ Oct 2007) – Iron Strong
October 14, 2007“What should I eat the night before my first 10K run?”
This is an excellent question and these suggestions are valid for all middle distance running. The most important thing to remember is that the night before the race is not the time to be experimenting with new food types! Eat what you have been eating the night before your long runs during your training as you know how your body will react. However, if you’ve still got a couple weeks before your race, you can practice eating the right foods the night before your long run. Here are some tips:
First of all, you’ll want to have your largest meal of the day at lunch, rather than at dinner time the day prior to race day. You need to allow adequate time for digestion otherwise you may comprise a good night’s sleep.
For lunch, around 2-4pm, I’d recommend a complete meal. Some brown rice or quinoa, lots of fresh vegetables and a small portion of protein (chicken, fish, tofu). It’s hard to be specific on quantities since everyone is different. You should always leave your stomach 1/3 empty to allow room for the churning and digestion of food. Around 6-7pm you can have a snack such as a banana (full of potassium, B6 and vitamin C), or apple (vitamin C and potassium) and a small serving of rice, a slice of toast or a small plain bagel. The night before a race is not the time to be concerned with eating a high-fibre diet!
You’ll also want to avoid heavy, fatty or greasy foods. It may also be wise to avoid dairy the day before the race to limit any chance of gastric upset. Your stomach will likely be jumpy enough if this is your first race. Avoid alcohol and caffeine. They will only dehydrate you and drain your body of key nutrients.
Don’t forget about hydration. Maintaining high hydration levels the day before the race is a must. Carry a water bottle with you all day and sip from it frequently. Since you may not be taking in much fluid during the 10k event it is important to pre-hydrate as much as possible. The day before the race I would suggest consuming on average 3-4 litres, depending on your size, an increase from the normal 2-2.5 litre recommendation for general health.
Proper nutrition should be as much a part of your training plan as running. Best of luck with your first 10k race! Don’t forget to get a full night sleep and set the alarm!
