Pre-Event Snacking
Deciding what to eat before an event is sometimes tough. As you grow familiar with participating in races you learn what works for you. Until then, it takes a little experimentation.
Everybody is a little different. It is important, especially for activities of significant distance, to have something in your stomach that will fuel your body. However, if you are like me, when you have to begin an event at 8:00am sometimes you may not be hungry at all. It takes a while for hunger to build up for me in the mornings.
While it is sometimes tempting to skip a snack, I know that if I don’t eat anything at all my stomach is going to start grumbling half way through the 5K and my energy level will suffer.
The first step to choosing a pre-event snack is to determine what kind of person you are. Do you want nothing before an event or do you crave something substantial?
I once taught group exercise classes with a girl who could sit down to a full meal 15 minutes before an intense hour class and not be fazed a bit. I, on the other hand, would have been sick within 5 minutes.
Once you know how much food you can handle before your activity follow these tips to plan your snack or meal.
Eat about three to four hours before your activity. This will allow the food to digest a bit and those important components will be on their way to providing energy.
Choose foods you are familiar with. Race day isn’t a good time to experiment with something new. You’ll want to know what to expect and not end up with stomach discomfort from the new food.
Make your snack a balance of healthy carbohydrates and protein. This will give your body a steady stream of long lasting energy. Too much simple sugar can cause a spike in energy and then a crash. Adding the protein helps stabilize your energy levels for the duration of the event.
Select other nutrients wisely. Some people find excess fat or dairy products to cause stomach upset. Fat takes longer to digest so you’ll need to learn how it affects you. Personally, I find foods such as peanut butter and seeds or nuts to be a great pre-event meal. I also find that drinking a glass of milk doesn’t bother me and I include it in my snack quite often.
Many people turn to convenient bars and gels to fuel them for an event. There are many items out there that have a good balance of nutrients with little preservatives and additives. If this is what you like, they can be a good choice.
I’ve tried those bars in the past, but overall I like to eat real foods. I just find them more wholesome and feel they are better for my energy levels. A few things I combine for a balanced snack include whole wheat bagels, peanut butter, string cheese, skim milk, apples, pears and bananas.
So what is your pre-event snack? Why does it work for you?
Photo by Álvaro Daniel González Lamarque, www.morguefile.com
If I’m going for a bike ride, then my pre-event food is PASTA-PASTA-PASTA. But I can’t really eat before running, I need at least 2-3 hours after eating before I can go for a run. Running just makes me nauseated.
On the bike, I can EAT-EAT-EAT. Carbs work best for me. I really like those dried fruit/nut mixes too. I find protein a bit too hard digest before working out. And I’m lactose intolerant, so I have to stay away from all dairy products.
I’ve witnessed my husband eating sausage pizza right before going for a 4 mile run – UGH!!! He has a cast iron stomach I guess.
Oh man, sausage pizza?! I couldn’t do that one either.
I love the fruit and nut mixes too.