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What you put in your body in the weeks and hours leading up to your 10K will have a significant impact on how well you perform.
Think about your body like a car – if you have an empty tank of gas, you won’t have the power to perform. If you put the wrong gas in, you will have problems. The body is no different – food fuels your cells, your muscles and your organs, which is critical to your performance (not to mention the experience of how you FEEL).
Bottom line: If you eat crap, you are going to feel like crap!
Cleaning up your diet the weeks leading up to your run is always a good thing. In my experience, the most critical thing is to get a great pre-run breakfast (or pre-run meal if you are running later in the day).
For me, I’m not a big breakfast person, especially before a run, but I have learned to make breakfast before running a ‘non-negotiable’. It doesn’t have to be a lot, it just has to be quality fuel so you don’t experience the misery of ‘bonking’ or hitting the wall of no return.
The best 10K breakfast is going to be one you’ve been successful with before. Try a few morning runs if you’re not a morning runner, testing various food and water combinations before each one. This will give you an idea of what works for your body when 10K day comes around.
In general, your pre-race meal should consist of complex carbs, which will provide optimal fuel for your body to burn. Don’t forget a little bit of protein to stay full longer, and plan to eat 60 to 90 minutes before the run.
Some winning breakfast/pre-run combos include:
– Bagel and peanut butter or honey (or both – yum)!!
– Oatmeal and banana
– Whole grain toast and almond butter
-An energy bar (I recommend LARABARs because they are natural, gluten free, no processed junk and have the most incredible flavors)
– Granola and fruit
p.s. – side tip, which I’ve learned the hard way, avoid veggies the night before or pre-race, they tend to cause bloating in some people which can affect performance.
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At LARABAR®, we believe that the foundation of a sound mind, body and spirit is derived from what you eat – and what you eat is most delicious and satisfying when it’s in a whole, natural state.