Why is nutrition key before a race?
According to many experts, a runner's mindset should be maintained even when not training; therefore, it should become a lifestyle, including when we sit down at the table to eat. Runners typically have a […]
How to eat before a 21k race?
When deciding to significantly increase the distance of your road races, you should know that you'll need more preparation; this includes training, nutrition, and everything related to your nutrition. The number of races for this type of distance has increased each year.
How to eat before a 10k race?
What is the recommended pre-race meal? It should be rich in white bread, fruit, and grains, among other things. The protein intake should be light, low in fat, and digestible; for example, turkey and cottage cheese. Avoid fatty foods at all costs, as they can lead to […]
What should I eat before a 5k race?
For some, this race marks their first step into the extraordinary world of running, so it can be a welcome change. In addition to training, it will require careful nutritional control, which involves both eating and hydration. We want to share some simple and practical strategies with you regarding […]
What to eat weeks, days, and hours before the race?
The weeks leading up to this type of competition can be crucial for accumulating the greatest amount of energy, also known as muscle fuel (carbohydrates stored in the muscle are the primary source of fuel for high-intensity muscle contractions). This fuel is composed primarily of […]
What should I eat after a race?
It can be difficult, it's true, but eating within 30 minutes of any run helps your body receive and replenish a huge amount of nutrients and kick-start the recovery process. Carbohydrates are undoubtedly important for regenerating a large portion of muscle glycogen, which is […]
Most common mistakes when eating before a race
The downside is that you can end up focusing solely on losing weight and forgetting all the benefits that running undoubtedly offers, so skipping food should never be an option; it happens a lot, either due to insufficient information or an over-eagerness to reach your goals. Another reason is for those […]
Ideal meal composition for sports performance
Specific performance for any amateur athlete depends on multiple factors, from socioeconomic to personal and cultural, among others. It's also important to mention both training and excellent nutrition. The latter is vital to achieving outstanding athletic success, so much so that optimal training can be ruined simply by not having […]
What should I avoid eating before a race?
1. Large amounts of protein. Foods like tuna, pork ham, sausages, meat, etc., will cause digestion to be much slower, which is not the case with carbohydrates, and they will surely spend longer than expected in your stomach, so heaviness and reflux can arrive unexpectedly in […]
