![]() Although they may be hidden, healthy choices can be found in the cafeteria. If you forget your lunch or can't pack it that day, don't despair. On race days or days of tough workouts, the best option is to pack your lunch with familiar foods that follow the guidelines for pre-workout meals. The major challenge is finding appropriate foods among the many high-fat, high-sugar options that are prominent in school cafeterias. If you're too nervous to eat solid food, nibble on snacks that are tolerable, and try drinking 2-3 cups of a full-calorie (non-diet) sports drink.įor afternoon meets, the above guidelines are appropriate, but there are additional challenges to keep in mind. Good choices would be a granola bar or sports bar, 1-2 cups of dry cereal, a handful of trail mix and/or dried fruit, or an ounce or two of whole-grain crackers with a little peanut butter. If you only have one or two hours to eat before the competition stick with foods that digest quickly and easily, and limit the snack to 300-400 calories at the most, with a minimum of 150-250 calories. Any foods that you like and are comfortable with will work fine as long as they fall within the above guidelines. These are just a few of many possible combinations. Good examples of race-morning breakfasts are:ġ cup of cereal with milk or yougurt, 1 slice of toast, and 1 piece of fruitġ medium bagel with 1 tablespoon of peanut butter and 1 to 2 cups of a sports drinkĢ pieces of toast or bread, 1 ounce of lean meat of cheese, and 1 piece of fruit Similar to the previous night's dinner, make it high in carbohydrate, moderate in protein, low in fat. If you have at least three to four hours before your morning race, you can have a relatively large meal of up to 700-800 calories, with a minimum of 400-500 calories. It's not necessary to overload on carbohydrates the night before, and the marathoner's practice of carboloading is overkill for most athletes, especially high school athletes running a 5K or shorter. If you eat an earlier dinner and know that you'll have a tough time eating in the morning, have a small bedtime snack that has twice as much carbohydrate as protein, such as a bowl of cereal with milk. Also take it easy on protein, as it digests slowly 2-3 ounces should be enough. Go easy on foods that are oily, greasy, or very high in fiber. Choose complex carbohydrates with a low to medium glycemic index such as whole-wheat pasta, brown or wild rice, lentils and beans, and whole fruits and vegetables. Fat and protein will slow the digestion of the meal and allow your glycogen stores to fill up throughout the night. It's best to have a dinner that's high in carbohydrates and moderate in fat and protein. Let's start with the night before a morning race. Play icon The triangle icon that indicates to play
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