Food is fuel, they say – and they’re definitely right! You can’t fire on all cylinders if you’ve got nothing in the tank and if you’re keen to hit a personal best on your next 5k, you’ve got to make sure that you’re ticking a few boxes before you cross that starting line.
Whether you’re new to running or have been doing it for years, our bodies are essentially the same and what you put in it the night and the morning before your run can have a big impact on your performance.
Eating some carbs the night before can really help you hit your exercise goals as this will mean your glucose levels are high the next day… which is what you want since glucose is what gets burned for energy. Eating lots of carbs the night before can also help increase your mental focus, which can help you get round that running track.
There are lots of carb options out there, whether you want pasta, bread or rice… but what about quinoa instead? This is also a great source of protein so can help with muscle recovery afterwards, as well. The extra bonus when eating quinoa is that it takes more effort for the body to digest it so it’s a more steady-release source of energy, helping to keep insulin levels from spiking and plummeting.
Keeping yourself hydrated the day before is a must as well, although arguably you should be making sure you’re hydrated all the time!
The morning of the 5k itself, make sure you have a solid breakfast at least two hours before the run is due to start. Go for something light and low in fibre, like a banana or some granola. A banana and oat smoothie would be a good choice! But try to avoid anything that will speed your digestion up… you don’t want to have to stop mid-run!
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