What to eat for 5k?

Run4UrHealth

I am running a 5k tomorrow. What should I eat for dinner (we are more than likely eating out) and breakfast (eating at home) before the race? I have heard carbs and protein but is that the night before or morning of. I do not drink shakes (YUCK!). I have run 5k's before but did not do my best because I was just basically running to help the cause(cancer, etc.) and have ran them in 35 mins but I know if I did this right and ate the right foods I would have the energy and not feel so sluggish like I have in the past runs. I am trying to enjoy running.

therealangd

Have you ever run a 5k and said, "WOW! What a great run!"? Eat what you did then.

You don't need to overload on carbs the day before a 5k. Get a good nights sleep. Eat something the night before that you know is not going to bother you during your run. Eat something or not (personal preference) in the morning that you know is not going to bother you during your run.

The most important is a good nights sleep and being well hydrated.

For a 5k.

Run4UrHealth

Have you ever run a 5k and said, "WOW! What a great run!"? Eat what you did then.

You don't need to overload on carbs the day before a 5k. Get a good nights sleep. Eat something the night before that you know is not going to bother you during your run. Eat something or not (personal preference) in the morning that you know is not going to bother you during your run.

The most important is a good nights sleep and being well hydrated.

For a 5k.

I felt very sluggish on my last 5k's because I had not worked out beforehand and could not run the entire thing. I have been working out since Jan. 2nd and doing a 6 week boot camp so I feel I am more in shape but not sure exactly what to eat and what not to eat to have the BEST RUN EVER!

Run4UrHealth

Anyone else have any suggestions??????

momof3and3

Don't stress too much about your food...for a 5k you won't hit the "wall"...

Tonight have a normal dinner for you, make it a mix of lean protein and complex carbs...Tomorrow morning eat what your stomach can handle. I cannot eat a alot before a race, so I usually have just a banana before a 5k...before a 1/2 marathon I will have a banana and 1/2 bagel....of course morning coffee, too...

I heard that oatmeal is good before a race. Eat at least an hour before the start....

Don't overeat....and stay away from alcohol

Good luck and have fun! You should do great especailly with training....

montana_girl

I suggest a dinner you would normally eat before you do a training run, then in the morning keep it somewhat light. For my long runs I have 1/2 banana and a piece of toast with a 1/2 tbsp of peanutbutter an hour before the run. Works great for me, but everyone is different... have to find what works for you!

Good luck on your run -- and don't forget to have fun!!

gmpearson

I eat lean meat or chicken, salad or vegetables/fruits, and water the night before. The morning of the race, I usually eat a banana and drink a bottle of water. The banana should sustain you through a 5K, and most races offer these and oranges after the race as well.

It is more important to stay hydrated.

Good luck on your run - and remember - you are racing yourself, don't worry about everyone else!

arc918

Honestly, no special nutrition is needed. Eat whatever you like.

You're aren't running long enough to deplete your glycogen stores, so carb loading shouldn't be a factor. Most runners won't burn much over 450 calories (if that) in a 5K.

I run all my races on an empty stomach. My biggest issue is to be sure not to eat things that could give me an upset stomach. It is hard to run fast when you are in line for a portapotty.

Good luck and have fun!

MissFit0101

Eat whatever you usually eat before you run. I don't eat before my runs if they are less than 10 miles. If it's a long run I will eat banana, yogurt, pb and toast 2 hours before.

As for tonight, eat whatever you want. Carb loading isn't necessary.

LorinaLynn

I regularly run 5k or longer as exercise, so I don't do anything special before a race. Normal dinner the night before, normal breakfast the morning of, and maybe very light exercise and stretching to limber up a bit. But mostly, I did jog to and from the porta-potties a few times before the race. :blushing:

HeealthyMee

Before long runs, I always ate half a banana, and half a peanut butter sandwich on whole wheat 1.5 hrs before the start. I'd save the other halves for right after the race, when I was usually starving! Good luck and have fun..

junyr

It's 3 miles. Eat what you normally would eat. You won't run into carb refueling issues for many more miles.