Que comer antes de una carrera
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What to eat before an intense race

Hello to all running lovers! Jordi here again Today I want to talk to you more about food choices before an intense race. As I mentioned earlier, nutrition is fundamental to our sporting performance. But what to eat before a long run? We must carefully choose the food we eat before a competition.

Food choice

First of all, it is important to opt for foods rich in complex carbohydrates, as these provide us with long-lasting energy. Some examples of these foods are:

  • Pasta: It is an excellent source of complex carbohydrates and can be prepared in many different ways. A 100 gram serving of cooked pasta contains about 30 grams of carbohydrates.
  • Brown rice: Like pasta, brown rice is rich in complex carbohydrates and is an excellent choice for a pre-race meal. A 100 gram serving of cooked rice contains about 28 grams of carbohydrates.
  • Potatoes: Potatoes are another good source of complex carbohydrates and can be a lighter option than pasta or rice. One large cooked potato contains about 37 grams of carbohydrates.

What to eat before a race

It is also important to avoid fatty or very spicy foods, as they can be difficult to digest and cause stomach upset. Some foods to avoid before a race are:

  • Fast food: Hamburgers, fries and other fast food are often high in fat and can be difficult to digest. They can also cause stomach upset and negatively affect our performance.
  • Very spicy food: Too much spice can cause stomach upset and affect our ability to run comfortably. It is best to avoid spicy foods before a race.

Shopping list

Below is a shopping list for a pre-race meal:

  • Wholemeal pasta
  • Natural tomato sauce
  • Chicken breast
  • Spinach
  • Cherry tomatoes
  • Olive oil
  • Salt and pepper

Meal preparation

With these ingredients, we can prepare a delicious and nutritious pre-race meal. Simply cook the pasta according to the instructions on the packet, sauté the chicken breast with a little olive oil and season to taste. Add the spinach and cherry tomatoes to the pan until slightly wilted, then mix with the pasta and tomato sauce and that’s it!

A meal full of complex carbohydrates and protein for energy during the race.

The importance of nutrition: what to eat before a race

I hope these tips and the shopping list will help you to make the best food choices before your next race. Always remember to listen to your body and adapt to your individual needs.

In addition, it is important to be well hydrated before the race and to use sports gels to improve hydration and energy during the competition. Sports gels are an excellent option to keep you hydrated and energised during the race, as they contain electrolytes and carbohydrates that your body needs to perform at its best.

Let’s go for a run!

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