Many readers are interested in the pertinent topic of what to eat before a match. Our authors are pleased to say that we have already surveyed current research on this fascinating subject. We provide a wide range of answers, informed by the latest medical reports, advanced research papers, and sample surveys. Repeat for further study.
Preparation for the convention is about to begin. before With proper nutrition and hydration. You are probably trying to plan an exercise routine that is highest in carbohydrate and protein content while replenishing the body’s glycogen stores. Practitioners agree that a carbohydrate intake per pound of body weight per day of up to 0.15 ounces is not a bad start. For example, a person weighing 140 pounds would be 14 to 16 ounces. Carbohydrate requirements for meal planning. before the race.
What to eat before a match
1. carbohydrates.
Runners training for a marathon race should consume 65-70% of their calories from carbohydrates in the days leading up to the race. You wouldn’t try to eat a full meal of pasta all night long. before It is important to eat a good lunch, being careful not to eat too many carbs when sitting down. It is important to eat a good lunch and not over consume carbohydrates when sitting down.
2. whole wheat
The day before the race, start eating whole grain cereal or bread for breakfast. Whole grains are high in fiber, low in calories, and are considered an excellent source of long-lasting energy. Whether you choose warm oatmeal, a whole grain bagel, or a healthy cereal with your favorite fruit, whole grains will leave you feeling full without leaving you feeling sluggish in the morning. before the big race.
3- Protein.
What to eat before Horse racing in the morning? Choose a protein that is fat-free, cholesterol-free, and very low in calories. Egg whites, more than any other protein, are considered an excellent source of high-quality protein and are important for all races. before Of any race. Apart from that, they are not very difficult to make, as all you have to do is boil and cut the yolks. The good news for those who are lactose intolerant is that it contains no lactose and can be eaten a little at a time.
4. potassium-rich fruits
Fruits that contain potassium before Contest. Potassium is very important because it is involved in muscle contraction during running. Eating potassium-rich fruits such as avocados, dried apricots, and bananas before a race will certainly help prevent muscle cramps during the race.
5. mix with snacks or protein shakes
Marathon runners dose daily with vitamin E, antioxidants, and many micronutrients in the form of snacks for wellness. Make a light mixture with 1/2 cup of almonds, 1/4 cup of pecans, roasted soybeans, dried cranberries, dried blueberries, pumpkin seeds and sunflower seeds. You can also combine dried fruits, nuts, seeds, and 1/3 cup pure chocolate chips in a protein shake. You can also combine spinach or other refreshing berries and greens with Greek yogurt for a unique shake.
6. water
Drink lots of water in the age of the before race. If you hydrate well, your urine should be bright yellow. Also, drink sports drinks to gain electrolytes. Be careful with carbonated and alcoholic beverages as they are dry and contain a lot of sugar.
Watch this video to recognize that! eat before a race.
Other points to remember day before the big race:
- Remember to eat carbohydrates at all meals, not just before bed! before .
- Remember that carbohydrates are not only found in bread and pasta, but still in fruits and vegetables
- Do not exaggerate carbohydrates.
- Avoid alcohol and caffeine. They will only dry you out.
- Only you are aware of it! eat before Come day to meet to race with you. Be your guard, especially at night, for unusual goods you are not familiar with! before Race. Try to comply with products that have worked well in the past to prevent cramps or during races. If you plan to eat at a restaurant, make sure the restaurant is familiar with foods that have worked well in the past.
Examples of meals for competition
Lunch
(20 hrs)
Snacks
(16 hrs)
Dinner
（Snacks (12 pm)
Snacks
（Snacks (10 hours)
Breakfast
(90 minutes) Breakfast (90 minutes)
5K Meal Project
Turkey sandwich with avocado; Avocado.
Hummus dip with carrots;.
Snacks;.
Steamed pumpkin from June through August.
1/2 tablespoon peanut butter; bananas.
16 oz. water or low-calorie sports drink.
10K Meal Project.
Baked potato fries;.
Snacks;.
8 oz. Grilled Chicken Fillet;.
Spinach Salad with not too heavy dressing; 8 oz.
Strawberries and low-fat ice;.
Fruit and yogurt smoothie.
8-10 oz. Water; low-calorie sports drink.
Added electrolytes.
Half marathon plan.
Whole turkey burger – grain sandwich.
Lemonade and water.
Snacks;.
Steamed pumpkin from June through August.
Honey and frozen yogurt.
Whole grain muffins with peanut butter and jam.
8-10 oz. Water; low-calorie sports drink with added electrolytes
Marathon Nutrition Project
Chicken, guacamole and burrito
Black beans and rice; and
Greek yogurt and blueberries.
Tofu and Vegetables on Fire.
Vanilla; cut bananas and pudding.
8 oz. Calories – Rich Sports Drinks
