For some, this career turns out to be the beginning of the extraordinary world of running, so this may be a welcome, so it will require, in addition to training, good nutritional control that involves both the way of eating and hydration.
We want to share with you some simple and practical nutrition strategies you should follow before a 5K race:
- Before every training session and race, you should hydrate well: one or two glasses of water 30 minutes before the race is sufficient.
- Eat a small portion of food before you start, it can be an hour before and it can contain:
- Banana.
- 1 compote.
- 1 single slice of bread (white) covered only with jam.
It is very important that you avoid eating products that can activate your digestion.
- For the 5k, there's no real need to consume large amounts of carbohydrates before the race; simply eating a small meal beforehand and using the carbohydrate load, preferably the night before, will be more than enough for that specific distance.
- Some runners may use salt capsules as a strategy before the race, but you won't need to add them this time, as the sodium loss isn't really significant for this distance.
- A frequently asked question concerns caffeine consumption before starting this type of competition; let us tell you that it will not be of major relevance, since caffeine generates its peak action after 45 minutes of being consumed and a 5k race generally lasts less time, so it will not have the expected impact and would be unnecessary; also, remember that coffee as such is not a hydrating agent, and we also do not recommend drinking energy drinks that can put you at risk (See Hydration article here). https://corremitierra.com/everything you should…is hydration/ )
Proper nutrition doesn't just apply to the day before the race; it should be part of a process implemented weeks beforehand to store enough energy in your body during the race and thus prevent your defenses from being lowered. It's also very important not to get carried away by theories and change your eating habits from one moment to the next, much less days before the competition, as this could cause indigestion or harmful changes in digestion. Remember: You can enjoy your run without forgetting that the 5k will be the beginning of great successes in the future!
If this was helpful, please follow us!
We hope you put these tips into practice so they fulfill their purpose, so you can eat much better and feel good on race day.
