What should you eat the day before your race?

So you are racing tomorrow and you have heard all these articles and people who talk about carb loading? That’s a myth!

It is a very simple fact, that your body‘s ability to absorb carbohydrates is limited to a finite amount. It makes no difference if you ate 2000 cal or 15,000 cals, your body‘s natural ability to digest and store carbs and convert them to glycogen cannot exceed an amount that will last you for an hour to 90 minutes! Glycogen (which is stored in the liver and the bonds of muscle tissue, is derived primarily from the calories you consume that day. These calories will be burned within a 24 hr cycle, so no matter how much you load, your body would absorb what it needs and the rest would simply go to waste. So, depending on your body‘s metabolic makeup, metabolic burn rate and other physiological factors, you should only eat a normal amount of food to avoid gastrointestinal discomfort. So...carb loading is out!

Instead, the focus should be to avoid fiberous foods (beans, whole grains, cereals, broccolis, etc). instead, the focus should be on dense/complex carbohydrates such as bagels, muffins or toast for breakfast white rice/potatoes/yams etc and meats, fish, poultry, etc. for lunch and dinner.

Also, it is extremely important that these foods items has to be foods you are aused to eating to avoid gastrointestinal issues on race day.

Along with that, start really to focus on hydration (minimum 64 Oz of fluids up to 120 Oz on hot days (excluding fluids used during your training sessions)!

Additionally, you should make sure to replenish with powerful nutrients especially electrolytes and minerals such as calcium, potassium and magnesium . You can drink a mix of electrolytes (excluding your training drink) on the day prior to race day to make up for any deficiencies if you have lacked in these. Electrolytes have a tendency not to store for long so a 24 hr period would be a reasonable period to replenish your body with those crucial nutrients to avoid cramping.

On race day morning, eat an ordinary breakfast like you would eat every morning nothing special or different provided that it doesn’t have any fiberous foods or any items that you have not been used to consuming. Again, our goal is to avoid any gastrointestinal surprises! Good luck and go crush it!


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