Diet the day before
849
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1488 days
catwood posted 31 weeks ago.
Minimize fat and fiber. Don't overstuff yourself. Make sure that you are hydrated, but again, don't overdo it. I generally have a normal breakfast and lunch and have mac 'n cheese for dinner.
1127
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985 days
UFTriGator posted 31 weeks ago.
I pretty much treat the day before a race just like the day before a hard workout. Maybe a little more carbs at lunch, but nothing crazy.
Some people will emphasize hydration and stretching, but that's a good way to end up with a fluid imbalance and strained muscles.
______________________________________________
-Matt
Not fast enough.
453
Member
506 days
stewarba posted 31 weeks ago.
I read in this article that your carb intake should be higher 24 hours prior to your race and shortly after a short but very hard workout to maximize the carb loading effect of the muscles. The concept being that by working out hard that the muscles are able to absorb more glycogen where as typically the day before an event most athletes do none to only lite physical activity.
From this article: http://www.active.com/story.cfm?CHECKSSO=0&CATEGORY=Running&STORY_ID=12998&NUM=0
The Western Australia Carbo-Loading Method
- During the pre-race week, eat normally while training lightly until the day before a longer race.
- On the morning of the day before the race, perform a very brief, very high-intensity workout.
- Consume 12 g of carbs per lb. of body weight over the next 24 hours.
I tried it for a 10k race a did a couple of weeks ago, but I honestly don't know if it really helped anything. I beat my PR by 7 minutes, but I think that was attributed to my workouts leading up to it.
Pain is the sensation of weakness leaving the body!
112
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828 days
Tri Fanatic posted 31 weeks ago.
The day before a race is nothing special really. If you don't have your diet set all the time then don't change anything the day before. If you eat foods you rarely eat your body wont digest them very well and trying to load up on carbohydrates the day before is just asking for stomach troubles.
693
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1153 days
deepbluex posted 31 weeks ago.
I usually eat light - in the sense that I don't feel bloated and heavy - the day before. I eat mostly carbs, some proteins, nothing exotic (no sushi, no steak tartarre, no escargots). If I can wake up the next day, poop, and get out of the house on time with a little bit of breakfast and hydration, that's the start of a good race day.
687
Member
319 days
jsk85 posted 31 weeks ago.
I always was under the impression that the meal 2 nights before was more important for fueling for the race. The night before you can't really eat the perfect thing to boost your performance, you can however eat the wrong thing....like "the conquistador" from Don Pablos (2 taquitos, 1 burrito, 1 enchilada, refried beans, 1 chimichanga, and queso and chips).
So basically, I'd say eat like you would on a normal healthy night, no loading or anything
On a side note, I did finish 3rd of 30 in a rowing team modified tri (7500m erg, 4.4 mile run, 500yd swim) after finishing a conquistador, so maybe it isn't a bad meal after all
130
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1678 days
DSmith posted 31 weeks ago.
I always go with a good breakfast and lunch and then the trusted turkey samwich for dinner. You really just have to find what works for you. I have other friends that sit down to a big carb dinner the night before.
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224 days
Ping posted 31 weeks ago.
It generally sounds like you don't change a lot other than maybe a lighter meal the night before. I can do that.
I'll be leaving Oregon on a Thursday evening, drive all night to Utah and rest and eat on Friday. Then Race at Midway Saturday morning. The drive might be a little hard on me and so I didn't want to compound the issue by not eating right.
727
Member
536 days
theShiba posted 31 weeks ago.
People always say to go light on the fiber, but I don't know.... I like to eat a nice big green salad a couple hours before I go to bed before a long workout/race. I find that it settles my stomach. For me, if I don't have enough fiber, things get loose and it feels like there isn't anything to absorb what's in my stomach. Not for everyone... I might be the exception, but something to be aware of.
687
Member
319 days
jsk85 posted 31 weeks ago.
I'd say definately don't eat something you're not used to...the system shock would be worse than the benefit from the food itself if you make a sudden switch in your diet right before race day
74
Member
1020 days
csaf31 posted 31 weeks ago.
agree on don't eat something you are not used to. I try to stay away from lots of protein in pm before, especially beef. Most of protein for day before is consumed by lunch time. I usually eat something veggie based for dinner, like salad and tomato soup. Two days before is when I will try to put a few more carbs in, let the body absorb it sooner.
87
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454 days
callco posted 31 weeks ago.
My races are on Saturday. We typically take the kids out to dinner on Friday night. That means my pre-race meal is either McDonalds, IHOP, or Chuck E Cheese.
24
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1063 days
kwmccasl posted 30 weeks ago.
The Paleo Diet for athletes addresses this issue. Basically, carbs taken in are supposed to be in fruit / potato form. Low fiber comes from the idea that fiber reduces the glycemic index of foods and makes for a slower digestion which may hold on your stomach till the next day. Course - EVERYBODY is different!
195
Member
476 days
Nutty posted 30 weeks ago.
I went to papa vino's the night before my first race. Had the tilapia with angel hair pasta and a glass of merlot. It has become a regular thing now before my races. Its more of a tradition than actual race prep though.
I find my morning meal to be super important though. Usually have some angel hair with an egg in it using the yolk as sauce sort of, a couple cups of coffee, and a few glasses of water.
-Alan
My fancy new blogitty blog.
http://therunningfridge.blogspot.com/
What if anything, do you do for diet the day before a race?
What do you avoid?
What do you eat more of?
Do you hydrate differently?