What are good foods and drinks to comsume before a 10k?!

Question: What are good foods and drinks to comsume before a 10k!?
im running my first 10k and need to know what to eat and drink before!. help!Www@FoodAQ@Com

Chef Dangler's PR Pasta

5 ounces fresh basil
3 cloves garlic, peeled
2 tablespoons pine nuts, toasted
1/4 cup Parmesan cheese, grated
1/2 cup olive oil

Bell-Pepper Coulis
1 12-ounce jar roasted red peppers, drained
1/4 cup water
1 tablespoon dark balsamic vinegar
1 teaspoon jarred grated horseradish
1 pinch sugar
Salt and pepper to taste

4 chicken breasts, cut into pieces or strips
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
3/4 cup white wine
1 16-ounce box rotelle pasta, cooked
1 tablespoon toasted pine nuts
1 tablespoon basil, sliced into thin strips
2 tablespoons Parmesan cheese, grated

Pesto Place all ingredients in food processor and puree!.

Bell-Pepper Coulis Puree all ingredients in blender!. Warm coulis in a saucepan!. Place in pasta bowl!.

Pasta Season chicken with salt and pepper!. Heat oil in a skillet!. Add chicken and minced garlic and cook through!. Add white wine, scraping pan to loosen any brown bits; simmer to reduce liquid by half!. Add five tablespoons pesto!.

Toss pasta with sauce!. Add toasted pine nuts, basil, and grated Parmesan!. Place pasta into bowl over bell-pepper coulis!. Serves four!.

Calories Per Serving: 760
Carbs: 92 g
Protein: 46 g
Fat: 19 g
Before the Race
The weeks before a race, you should be focusing on eating enough food to meet your calorie requirements!. Your diet should be high in carbohydrate (about 50-60% of your total calories) to fuel your body properly (refer to previous articles for discussions on fueling your body for exercise)!. Table 1 provides the number of grams of carbohydrate for various calorie levels!.
Sample meals include:

Breakfast: 147 gram carb
1 cup orange juice
1 cup oatmeal
2 small pancakes and syrup (1/4 c)
1 cup skim milk 102 grams carb
1 banana
1 cup bran flakes
2 slices of wheat toast
1 teaspoon margarine
1 cup skim milk
Lunch: 125 grams carb
2 slices wheat bread
4 ounces turkey
2 tsp!. Mayonnaise
1 cup fruit juice
1 1/3 cups frozen yogurt 104 grams carb
3 oz!. wheat roll
1 cup tuna
2 tsp!. Mayonnaise
30 grapes
2 cup skim milk
Dinner: 130 grams carb
3 cups pasta
Tomato sauce with other veggies
2 Tbl!. Parmesan cheese
2 oz!. Part -skim cheese
1 small slice French bread
1 tsp!. Margarine
3/4 cups strawberries 112 grams carb
4 ounces fish
I large baked potato (9 oz!.)
2 Tbl!. Sour cream
1 cup cooked veggies
1 oz!. dinner roll
1 tsp!. Margarine
1!.5 oz!. box raisins
1 cup skim milk

Please note!!!! I made up these meals as examples! There is no special magic or mix to any of these meals, they are just good nutritious meals!

Adequate fluid intake is very important!. Be sure to stay hydrated during training!. A good way to tell if you are adequately hydrated is to check your urine!. If you frequently urinate large volumes that are light in color, your probably drinking enough!. If you do not urinate frequently or if your urine is dark colored, you may need to increase your fluid intake!.

During your training, be sure to try out what you will eat and drink on the day of the race!. Eat what you are planning to eat at the same time you plan to eat it on the day you are doing a distance run if you are training for a distance race (10K, half or full marathon, for example)!.
The day Before the Race

Rest the day before an event, and focus on eating about 70% of your calories from carbohydrate!.

Double your water intake!.

Be sure you have everything you will need to eat and drink thought through and ready to go if the race is in the morning!.

During the Race

Be sure you eat only what you are used to the day of a race!. This is no time to test out new foods!. Always follows what works best for you!. In general, avoid big meals 2-3 hours before an event!. Small meals that are lower in fiber, fat and protein may be better tolerated!. Within an hour of the race, snack on only those things that you know you can tolerate!. Some people experience low blood sugar during a race if they eat very sugary things within one hour of racing!. Others feel nauseated if they eat anything an hour or two before running!.

Be sure to drink fluids frequently!. Drink 2-3 cups of water 2 hours before the race; 1 ? to 2 cups 15 minutes before; and 1 cup every 15 minutes during the race!.

If your race will last over 60-90 minutes, drink fluids that contain carbohydrate and sodium!. The carbohydrate will help provide energy during the race; the sodium may 1) help drive you to drink more, 2) taste better, and 3) promote fluid retention!. The American College of Sports Medicine (ACSM) recommends drinks that contain 4-8% carbohydrate in the form of glucose, sucrose, or maltodextrins!. Refer to table 2 for sports drinks information!.

After Exercise

Replenishing your fluid stores is a priority!. The ACSM recommends that you drink a pint (2 cups) of fluid for every pound of body weWww@FoodAQ@Com

You need long-lasting carbohydrates!. You also need fiber, which keeps you going longer!. I suggest you eat a hearty dinner of pasta the night before and the morning of the race, have a comfortable breakfast- perhaps some cereal and a glass of orange juice or a slice of toast!. If you eat too much you'll be unable to run, but if you're hungry you also won't be able to run!. Don't worry so much about what you're eating- just get enough sleep and make sure that you feel comfortable when it's time to start running!. At this point, you probably don't have time to change your diet to accommodate all the vitamins and minerals that would put your body in perfect shape!.Www@FoodAQ@Com

apples are the key to running!. Keep your diet the same and while heavy running you can have extra carbs but fruit in some makes you thirsty so impact them in soothies for meals but the apples!. I ran in Florida and the runners I was with told me in training for they went longer in distance about the apples!. They help you hold your moisture longer so in sense help with hydration!. Fabulous for the body!. Once I did it I had a bottle extra of water just before and one for after but up my apple in take and its the red ones not the tart I noticed a big difference in the heat!. I did not get as thirsty while running!. My sweating was different too!. Hope this helps you!. Good luckWww@FoodAQ@Com

carbs : bread and pasta and more bread and pasta! Www@FoodAQ@Com

water and pastaWww@FoodAQ@Com

carbs are the best pre marathonWww@FoodAQ@Com

The consumer Foods information on foodaq.com is for informational purposes only and is not a substitute for medical advice or treatment for any medical conditions.
The answer content post by the user, if contains the copyright content please contact us, we will immediately remove it.
Copyright © 2007 FoodAQ - Terms of Use - Contact us - Privacy Policy

Food's Q&A Resources