sHAPE MAGAZINE'S 5 WEEKS TO 5K running program
WHAT SHOULD YOU EAT BEFORE THE RACE?
Because a 5K is a relatively short race, it’s not necessary to follow a particular diet in the days leading up to the event. Maintaining a generally healthy, balanced diet and eating an appropriate light breakfast will give you the nutrient stores you need to perform your best on race day.
Small amounts of caffeine may help improve your athletic performance, according to several studies. Be careful, however, since coffee is a diuretic and can increase the risk of stomach cramps and dehydration during the race.
Small amounts of caffeine may help improve your athletic performance, according to several studies. Be careful, however, since coffee is a diuretic and can increase the risk of stomach cramps and dehydration during the race.
HYDRATION NATION
Recommendations for hydration:
Day Before----------------------------------------Drink fluids frequently
Pre-event meal-----------------------------------2 to 3 cups water
2 hours before-----------------------------------2 to 2 1/2 cups water
1/2 hour before----------------------------------2 cups water
Every 10 - 15 minutes during the race-----1/2 cup cool water
After event-----------------------------------------2 cups fluid for each pound lost
Next Day--------------------------------------------Drink fluids frequently
*Note if may take 36 hours to completely rehydrate)
Day Before----------------------------------------Drink fluids frequently
Pre-event meal-----------------------------------2 to 3 cups water
2 hours before-----------------------------------2 to 2 1/2 cups water
1/2 hour before----------------------------------2 cups water
Every 10 - 15 minutes during the race-----1/2 cup cool water
After event-----------------------------------------2 cups fluid for each pound lost
Next Day--------------------------------------------Drink fluids frequently
*Note if may take 36 hours to completely rehydrate)
qUICK FACTS...
- Athletes achieve peak performance by training and eating a variety of foods.
- Athletes gain most from the amount of carbohydrates stored in the body.
- Fat also provides body fuel; use of fat as fuel depends on the duration of the exercise and the condition of the athlete.
- Exercise may increase the athlete's need for protein.
- Water is a critical nutrient for athletes. Dehydration can cause muscle cramping and fatigue.