So start hitting the gels or sweets at about 45 minutes in, says Dr Wallace. You probably already have a fuel plan, but the general advice is to keep your levels topped up early rather than waiting until you are exhausted. “This should give your body enough time to digest your food, so you won’t feel bloated on the morning of the race.” For the final dinner, something carby but lighter is best.Īnd remember, post-90 minute endurance running is when the muscles start to struggle. “Your last big meal should be at lunchtime, not the night before the race,” explains Dr Wallace. The food you eat the day before your race is unsurprisingly crucial, and this is when nutrient timing comes into play. If you are prone to GI problems, then you may wish to limit your intake of fibre during the 48 hours before the race.” Carb loading the day before a race “As a rule, stick to familiar foods and don’t stray too far from your normal diet. “Eating little and often can be an easier strategy than eating heavy meals the day before the race so you don’t overburden your stomach. For a woman eating 2,000 calories, that’s again around 450g of carbs.ĭr Wallace advises that foods such as porridge, rice, potatoes and bread are good options to lean on for a few days before the big event.
Strong Women editor and experienced endurance runner Miranda Larbi goes by the method that 90% of her calories pre-race should come from carbs.
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