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These are the most pressing and frequently asked questions: What should you eat the night before a race? And for breakfast, what should you eat and when? Let\u2019s start by saying that when it comes to \u201csports nutrition,\u201d we can only offer a series of general guidelines\u2014useful as they may be\u2014but ultimately, everyone must first learn to understand their own body. Oxyburn offers some interesting tips on how to manage this important phase leading up to your race. <\/p>\n
Setting aside races from marathons and longer\u2014which require that your nutrition be properly structured and tailored for long-distance events for at least a few weeks\u2014let\u2019s start by saying that running races up to 21k doesn\u2019t require any special or excessive precautions<\/strong>. This does not mean, however, that anything goes\u2014quite the contrary. <\/p>\n The night before a race<\/strong>\u2014whether it\u2019s a 10K or a 21K\u2014 it\u2019s important not to overload your body with too many carbohydrates<\/strong>, which at that point are unnecessary and could even be harmful, weighing down your body and acting as unnecessary ballast rather than an important sugar reserve. However, it\u2019s also strongly discouraged to gorge on low-calorie foods, such as enormous quantities of vegetables<\/strong>: an excess of vegetables, in fact, can linger in the intestines and cause digestive discomfort during the race.<\/p>\n So, what should you do? The best advice is to eat as you normally do, enjoying a balanced and moderate dinner, including in terms of portion size<\/strong>.<\/p>\n And what about pre-race breakfast? If you\u2019re unable to eat at least three hours before the warm-up begins, it\u2019s best to skip breakfast and just have a gel about an hour to an hour and a half before the race<\/strong>. If, on the other hand, you have time for breakfast, the recommendation is to avoid milk<\/strong>, which could cause stomach upset, and to eat mainly carbohydrates<\/strong>\u2014always in moderation: so opt for pasta, bread (preferably whole-grain), crispbread, or cereal. In fact, during the night, our body doesn\u2019t burn more than 200 calories, so most of the calories from the previous evening\u2019s dinner will have been stored as energy. <\/p>\n Among the foods that are \u201crunner-friendly\u201d are undoubtedly dark chocolate and nuts<\/strong>: in fact, 20 grams of nuts eaten at breakfast before a race provide an immediate energy boost that fuels the muscles without taxing the stomach during digestion. And, of course, never, ever forget to drink plenty of water!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":" These are the most pressing and frequently asked questions: What should you eat the night before a race? And for…<\/p>\n","protected":false},"author":2,"featured_media":72095,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-72093","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-senza-categoria"],"acf":[],"yoast_head":"\n