With all the excitement of our FIRST 5K sometimes we forget the simplest things.. like what do we eat PRIOR to the race! Even though a 5k is a shorter distance you always need to make sure you fuel your body prior to starting your run with nutritious energizing foods. Also, remember with an event like the Skirt Chaser 5k in Phoenix, AZ it starts in the middle of the day so it’s definitely warmer which means STAY HYDRATED! Here are some ideas on what to eat prior to your race.
Peanut Butter Toast Sandwich with Banana Slices and Honey
Two slices of whole wheat toast spread with 1 tbsp. of low-fat peanut butter, a medium-sliced banana and a half-ounce drizzle of honey will fill you up with energy-providing carbs balanced with just enough protein to keep hunger at bay. Another plus, bananas are packed with athlete-friendly potassium (290 mg each), a mineral lost through sweat during exercise. (Total count: 345 calories, 63.5 carbohydrate, 8.9 grams fat, 9.8 grams protein)
Oatmeal with Applesauce
It may sound unusual, but a bowl of warm oatmeal topped with applesauce and sprinkled with cinnamon, if you like, makes a good pre-run breakfast that is easy to digest and will keep you filled. Make race-morning oatmeal with water instead of dairy for a more carbohydrate-focused meal. Applesauce is a low-fiber fruit and a perfect race-day substitute for the usual fiber-packed dried-fruit toppings, which can lead to tummy trouble. (293 calories, 59.4 carbohydrate, 3.3 fat, 8.3 proteins)
Bagel with Low-Fat Cream Cheese
Bagels are another smart choice in pre-race food, loaded with carbs and easy to take on the go. In fact, it’s typical to see fun run food tents overflowing with bagels for the runners. Keep a bland bagel from getting boring by smearing it with a little low-fat cream cheese for a more interesting meal. (326 calories, 58.4 carbohydrates, 10.6 proteins, 3.6 fat)
Energy Bars
If you are typically anxious or harried on the morning of a 5K race, an energy bar makes a sensible go-to choice that will fill you with the correct ratio of approximately 80 percent carbohydrates and 20 percent fat and protein combined. With so many different types of bars on the market, on race day, don’t inadvertently choose the low-carb/high-protein bars that will not give you the needed energy to run fast.
Remember to HAVE FUN & Good Luck!!
Read more: http://www.livestrong.com/article/211160-the-best-foods-to-eat-before-running-a-5k/#ixzz1loBAKP1t
