What and when to eat before a race

[Paulst12]

I've always wondered what lond distance athletes eat before races, and how long before the events they have their meals. Also what do you consume during the race? We did a 136km race on Saturday, and i felt like I was close to my limit at the end even though I had Powerbar energy drinks and 3 Gu's during the race, and a big bowl of Pronutro and bananas 2 hours before the race.

 

Any trade secrets out there? Maybe a pro dropped a tip on what they do?

[Tjokkits]

if i miss my protein (as in an egg or two) along with the carbs (pronutro/future life or whatever) i dont last

[flat29]

not a pro. oats with whey and milk mix before the ride 1 hour. I make a jaffle with chicken inside for 1ookm and more ride. Jaffle helps the chicken not to fall out while eating. This I eat at about 70 km. Powerbar and gu is not real food

Edited January 20, 2014 by flat29

[ScottCM]

Thanks for the question, i've just been searching for the last 30min for the same info.

[Cyclewizz]

It also makes a difference if it's Road or MTB.

A 136km Road race / ride is much faster than a MTB race / ride.

 

I did 136km ride yesterday with 1 bottle of Game, 1 energy bar, 1 muffin.

For a race I'll have a meal replacement shake with some oats a hour before the race, then I'll use 32Gi during the race.

Will carry an energy bar but hardly ever use them.

[fanievb]

Before: Oats with milk, honey and banana, taken with a cup of coffee about an hour before the race.

 

During: depends on the distance but usually a mixture of the following GU Roctane, EVOX energy bar, peanuts and raisens, energade jellies, apples, bananas, baby potatoes

[jcza]

Make sure your glycogen stores are full by having some carbs. Protein is not fuel and you have enough fat. Fully fuelled you should be able to race for 90-120 mins. Depletion starts immediately so make sure you replenish when doing longer races.

[clyde79]

I'm also no pro but I use pretty much the same formula for long distance running, cycling, triathlons.

 

- Have a decent meal the night before. I tend to have pasta but more out of habit and hearsay than it actually making a difference.

- I have a fair sized portion of Future Life with water and not milk at least an hour and a half before the event. (I have an unstable stomach and don't want to risk the milk).

- En route to the event and up to the start I'll take small sips of my 32GI or Hammer drink. I might have a banana too.

- Then during the event I'll make sure to keep up my calorie intake with a combination of gels, supplements, solid foods, energy drinks and Coke. Keeping this step up is key and I have found that as I get into the event and get more tired, I don't want to eat my food anymore and that is when I fall apart. Keeping to a rough schedule works best for me.

- After the event some protein for recovery and beers as a reward

Edited January 20, 2014 by clyde79

[M L]

What does protein before the race help?

 

Usually eat the regular breakfast (Pronutro/future life/oats/mieliepap) maybe have a fruit with that.

 

During: peanut butter sarmie/baby potatoes/nuts/raisins

 

Post race, replenish the carbs, amino acids, salts etc you lost during the race. Like future life with extra whey/chicken wrap/lasagna etc.

[rouxtjie]

toast + nutella and a monster....

[Vetseun]

Porra shop garlic burger and peri peri chips.

[MTBc]

toast + nutella and a monster....

 

yasssis.

[Cellar]

Porra shop garlic burger and peri peri chips.

 

Yip. Washed down seconds before the gun goes at the start line with a quart of black label.

 

(unless you are a bit hungover from the pasta party the night before, then wash it down with a quart of milk stout)

Edited January 20, 2014 by Cellar

[flat29]

Porra shop garlic burger and peri peri chips.

 

Hahaha. don't want to ride close to you when your tummy says hallo

[rouxtjie]

yasssis.

for real...if I can get my hands in a russian and chips from a tea room I would smash it with the monster....nothing like a russian / monster repeat burp....jetfuel I tell you

[NotSoBigBen]

Oooops meant to post that in during a race

Edited January 20, 2014 by NotSoBigBen