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Seeking 10k run nutrition advice.

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  • Seeking 10k run nutrition advice.

    Hi all,i am running the Manchester (England) 10k a week on Sunday and would appreciate some tips on nutrition bearing in mind i used to load up with carbs ie. pasta.
    Best Regards.
    sigpic

  • #2
    I would recommend one small sweet potato about an hour or two before the race with some coconut butter on top.
    I would also make sure my dinner the night before had more carbs than i would usually consume at dinner.

    Good luck in your race!

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    • #3
      My Hubby just ran a local marathon. His diet regime included a smoothie with kefir, banana, blueberry 7 spinach pre runs, Gu & Gatorade during longer runs, and some white rice with dinner before the race/long runs and a good recovery drink with carbs from fruit and some protein. He never hit a wall or had any problems, other than one longer run when he was only drinking water, s a heavy sweater we think we was low on salt/electrolytes, the addition of Gatorade fixed that.

      Edited to add....be sure that you don't eat anything unusual pre race! Eat what you have been eating, maybe a little more on the healthy carb side.

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      • #4
        I suggest staying at home and eating bacon.

        Maybe I just don't understand running...
        Don't be a paleotard...

        http://www.bodyrecomposition.com/nut...oxidation.html

        http://www.bodyrecomposition.com/nut...torage-qa.html

        http://www.bodyrecomposition.com/fat...rn-fat-qa.html

        http://www.bodyrecomposition.com/nut...-you-need.html

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        • #5
          Originally posted by chima_p View Post
          I suggest staying at home and eating bacon.

          Maybe I just don't understand running...
          bacon mmmmmmmmm.
          sigpic

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          • #6
            Originally posted by Lolly View Post
            I would recommend one small sweet potato about an hour or two before the race with some coconut butter on top.
            I would also make sure my dinner the night before had more carbs than i would usually consume at dinner.

            Good luck in your race!
            Thanks,sound good.
            sigpic

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            • #7
              i was thinking white rice,maybe with chilli the night before.thanks.
              sigpic

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              • #8
                How much do you normally run? What do you eat before your long runs now? From my understanding, the pasta pre-race dinner is kinda useless b/c your muscles replenish themselves post-workout, not just anytime you eat carbs. That's what I've been told anyway, so that implies the best thing you can do is eat a sweet potato after any practice run leading up to your race.

                I just did a 10k myself that started at 10am...I ate a slightly more carb-heavy dinner the night before (as in I put ~1/4 cup grapes on my salad) & made sure I drank plenty of water in the days leading up to it (was a very hot humid race day). I didn't eat anything for breakfast before the race but afterwards I had one of the kielbasas they were grilling & handing out for free Mmmm!
                But its all in what you're accustomed to doing really.
                Good luck & have fun!!!

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                • #9
                  thanks,sweet potato sounds good,probably a kiwi also and much water.
                  sigpic

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                  • #10
                    Agree 100% with lolly...

                    I usually eat a banana about an hour before and eat a "carb heavy" meal the night before (meat, sweet potato). I only run 5k's though...

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                    • #11
                      Thanks Arthur,banana i will take with me and snack about 1 hour before start.
                      sigpic

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                      • #12
                        I regularly run 3-5 miles on an empty stomach, and have competed in a few races on sub 50g of carbs diet with no ill effects.

                        Its not enough time/distance to worry about carb loading.

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                        • #13
                          I can't eat within 3 hours of running without having some tummy trouble...blargh!

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                          • #14
                            For a 10k, maybe a banana shortly before running. Nothing special the night before. I'd carry some sort of energy source in case I really hit a wall. If you have switched to burning fat, 10k shouldn't require extra carbs.

                            But you need to start experimenting to see how different approaches work for you.

                            If you do decide to carb up for a longer race, do it two nights beforehand.

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                            • #15
                              I had my best 1/2 marathon time eating doing no carb load--the morning of, I ate a "brownie" made with 1 scoop dymatize PP, almond butter and sliced almonds. During the race, I ate oranges instead of the GU, I think I had some gatorade but mostly water--as long as you carry salt packets with you, you will be fine. Towards the end of the race I grabbed a small cup of MM's, and ate 1 about every .5 mile or so--talk about energy rush! From not having sugar in so long, a few was all I needed and i didnt have any sort of sugar hangover or craving afterward. Good luck!

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