best fuel for 5km race?

knegt

Hi, can anyone give advice on the best things to eat/drink before a 5k race? I'm planning to run at 7pm on Tuesday night and not sure what to eat or when for optimal performance. Thanks!

TheMaidOfAstolat

For a 5k...the only thing I ever worry about is having a gel pack on me and some water. No need to consume fuel prior to a run that short.
If you're not used to running that length...have a banana with some PB an hour prior to your run.

srp2011

You don't really need to fuel up for a 5K race, you won't be out there that long. The most important thing is to make sure you are well hydrated - drink water throughout the day (don't cram it in right before the race - there are no potties on the course once you start running :-) ). I usually race in the morning, and I'll have half a peanut butter and jelly sandwich on whole wheat. Go for something light, a mix of carbs and protein, and you'll be fine. Don't overeat, and whatever you eat, do it about 1-2 hours before the race so you don't feel full or make yourself sick.

Kath712

I have only done two 5K's so far, and they were both early in the morning. Both times, I had a banana and instant oatmeal for breakfast. They were perfect for me, gave me energy and sustained me for the race. Not sure what to do for an evening race, but I always try to wait no less than one hour before running. Good luck!!

katekrise

Eat light and stay hydrated. It's just a short race.

jillybeanruns

What do you usually eat before you run 5K? Don't change it up or try to do anything different pre-race... #1 rule in running is not to do anything differently on race day: no new gear or food or anything.

I can run up to 5 miles on an empty stomach. I never race on any empty stomach though. I do 1/2 cup quick oats (not instant) with some agave nectar and frozen/fresh berries about 1.5 hours before and a extra small banana about 1/2 hour before. I do that for all my races, whether they be 1 mile or a half marathon. Then I fuel during the race if needed with Gu gels and water.

knegt

That's my issue...I know what to eat for breakfast but not for dinner.

Nikstergirl

Ok, I'm totally wondering if we're running the same race!!!! I'm planning on eating my normal breakfast and lunch and a light snack about 1- 1 1/2 hours before and make sure I have time to use the facilities before the start. I normally run on Tuesday evenings after work anyway, 2-3 miles, and usually I do that without food just before, but I do feel better if I have a light snack. Banana or a Clif bar, or maybe an English muffin and peanut butter.. something like that. I'll have supper after (although that will be small too). Main thing for me is not a salad... too gassy after that!

kellyscomeback

That's my issue...I know what to eat for breakfast but not for dinner.

I'd just eat light. I read on Active.com that 6oz of yogurt and 1/4c of raisins 15m-60m before a run is a great source of fuel and still light. I tried it once and I didn't feel sick and I jogged pretty well (still training with C25K)

tigerbluefly

You don't really need to fuel for a 5K. You don't really need to for unless you are running over 10K. Gel packs are to be taken after 45 minutes of running so you won't need to worry about race fuel either.

Make sure you are hydrated well, most of this will be important the day before, not in the morning of you will have to go to the bathroom during the race.

Eat whatever it is you eat now before running. Don't change anything or try anything new on race day. Everything you do race day should be done during training so you know how they react.

If you are running in the morning, have something small to eat, half a bagel or a yogurt if you are used to eating that before running, and sips of water. You don't have to carb load the night before either. Not for this distance. People don't realize this and that's why they can't lose weight when they start running. I did that.
A 5K race will burn about 300+ calories so carb loading on pasta the night before and eating a whole bagel the morning of (which is 300 calories) is defeating the purpose of the exercise. A gel pack is 100 calories. This of it that way and maybe that will help you. It did for me.

bbbbb33333

That's my issue...I know what to eat for breakfast but not for dinner.

I usuallly eat a big plate of plain spagetti with parmesan cheese (carbo load). It really doesn't matter much what you eat, just make sure you avoid anything that might upset your stomach.

Karmarie24

I'd do a small dinner at about 5:00. A peanut butter and jelly on whole wheat, a Clif bar, some thing like that, about 200-300 calories. Then, have a snack when you get home from your race. I've done many night 5k's and it works for me! Good luck!