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Should I eat before my race?

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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.

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