28 февр. 2020 г. · Consume a 200- to 300-calorie meal one to two hours before the race. The majority of the calories should come from whole, unprocessed carbs.

8 окт. 2021 г. · The Best Foods to Fuel Up With Before a 5K · An apple (carbs) with a sprinkle of hemp seeds (protein) · A banana (carb) and peanut butter ( ...

We suggest consuming about 20 to 25 grams of carbohydrates in an easily digestible form, like liquids or semi-liquids, about 20 to 30 minutes before the race ...

21 нояб. 2016 г. · The majority of the calories should come from whole, unprocessed carbs. Keep the meal low in fibre and fat; both take a long time to digest.

26 апр. 2023 г. · 4. Keep it simple · Whole grain toast with jam · Oatmeal topped with fruit · Banana with nut butter. 5. Get your carbs at dinner, too.

16 мая 2024 г. · 1. High-Fiber Foods · Most well-cooked and canned fruits and vegetables · Ripe bananas · Soft melons · Lettuce. 2. Fried or Fatty Foods.

Eat a smaller meal or snack, made up of carbs and a little bit of protein. A snack that has some carbs and protein will work best 1-2 hours before a run.

If you're wondering what to eat before a 5km race close to the start time, opt for a small, carb-rich snack like a banana, granola bar or salted crackers.

5 апр. 2022 г. · Simple, easy-to-digest carbohydrates, such as a piece of fruit or toast with jam, should be your main source of energy.