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Should I eat before my race?
What is the most common question that our coaches get asked at The Feed? “Should I eat before my race?”
While this is somewhat of a loaded question, but there are a couple of simple rules to follow that apply to most individuals/situations.
Pre-Race Eating & Drinking Rules
- Try to eat the last meal 2-3 hours prior to start. Blood glucose and insulin concentrations spike 45min after ingestion.
- Ingestion of carbohydrates within an hour ofstart can result in rebound hypoglycemia (low blood sugar that occurs after a meal).
- Athletes can experience sluggishness and fatigue.
- Effects can be magnified during high-intensity competition.
- Timing is everything. Carbohydrate ingested immediately prior to event will become available to working muscles.
- Spikes in adrenaline counteract insulin levels, maintaining a more consistent blood sugar concentration.
- As with all-things-training, it’s important to practice race day rituals as there is some individuality in response.
