Wednesday, January 2, 2008

5k Countdown Nutrition Plan

Two weeks... Match your caloric intake to your training with whole grains, fruits, vegetables, and potassium-rich juices for minerals lost through sweat. Drink water, and practice with the same pre-race drink you’ll use during the race to make sure it won’t upset your stomach.
One week... You might taper your training to rest up, so you’ll eat less, but don’t cut back on nutrition. With less activity, you might need more high-fiber foods to stay regular. Stay well hydrated.
Suggestions: bran cereal, whole wheat breads and bagels, apples, raisins, prunes, dark leafy green salads.
Night before... Now is not the time to make drastic changes. Don’t bother with extra vitamins or special supplements. Your energy will come from the calories in your carbohydrates. Drink water. Eat moderately.
Suggestions: sweet potatoes with salmon, pasta with vegetables, winter squash, brown rice, vegetable soup, pasta salad, baked potato, whole grain bread.
Three hours... Drink water and eat a low fiber, high-glycemic pre-race meal for easy digestion and to keep your glucose and glycogen levels up.
Suggestions: instant oatmeal with raisins; dry cereal with bananas; bagel with all-fruit spread; toast with honey and apple or orange slices; fig bars; fruit salad with bananas, grapes, melons.
Ten minutes... Drink water and possibly a sports drink a few minutes before the race for a quick energy boost and to replace electrolytes (sodium, potassium, and other minerals used for normal bodily functions). You could grab an energy bar or a high-glycemic snack that won’t upset your stomach.
Suggestions: watermelon, grapes, orange slices, energy bar.

This List from Kathy Summers at

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