![]() If it’s an easy 5k shakeout run, you may not need to eat anything beforehand.įor most people, 5k won’t take long enough to need to eat something before heading out the door. What you eat before a training session depends on the goals of the session. Training and racing will follow two distinct paths that may or may not align. There will be some differences as to when and how much to eat beforehand, though, based on the goals of the session. Therefore, topping off your carbohydrate levels prior to a run will be important to achieve maximal performance. Todd Buckingham, Exercise Physiologist at Mary Free Bed Sports Rehabilitation Performance LabĬarbohydrates should be the main fuel focus for someone looking to run around the 5k distance.Ĭarbohydrates are the body’s preferred energy source during moderate-to-high intensity exercise. (Photo: Adobe Stock) Carbohydrates Should Be Your Main Focusĭr. Whether you have one hour or four hours before the race, make sure to eat carbs that you know your body will tolerate well. The bottom line is that it is important to eat plenty of carbs the day of a 5k because carbs provide the body with the energy needed to run. Then, one hour before the race, top up carbs again by choosing the quick digesting carbs mentioned above. If you only have a couple hours before race time, eat a smaller meal containing carbs and a little protein. It’s important that within one hour of the race, you avoid all foods containing fiber, protein, or fat because these take longer to digest and may slow you down during the race. Then, about one hour before race time, top off your carbs by eating a snack of quick digesting carbs such as gels, chews, fruit snacks, pretzels, sports drink, etc. If you have four hours before the race, eat a balanced meal of protein, veggies, and carbs to fuel up the body and ensure your meal will be digested by the start of the race. The type and amount of food you should eat before running a 5k is dependent on how much time you have before the start of the race. ![]() It Depends On How Much Time You Have Before Your RunĮmily Danckers, Registered Sports Dietitian and Nutrition Coach So, we asked a selected group of fitness and nutrition experts for their top tips when it comes to getting fuelling up for a 5k. If you’re preparing to run a 5k, you’ll want to ensure that your body has all of the energy it needs to be able to fuel you through the race. What should you eat before running a 5k and when is best to consume your pre-race meal? ![]()
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