5k race at 6pm - what should I eat?

IamtheWalrus

i have one energy gel bought.

What's for lunch and pre-race?

average_runner

IamtheWalrus wrote: »

i have one energy gel bought.

What's for lunch and pre-race?

Have your normal lunch and something else like pasta at 3:30-4pm.

No need for gels

Triangla

As with above, energy gel is not needed for a 5k. Don't drink to much as you'll be bursting for a wee.

Stop drinking water at around 4. Have a banana at around half 5.

It will be over in around half an hour so you won't starve to death.

Ososlo

Triangla wrote: »

As with above, energy gel is not needed for a 5k. Don't drink to much as you'll be bursting for a wee.

Stop drinking water at around 4. Have a banana at around half 5.

It will be over in around half an hour so you won't starve to death.

If I had a banana at half 5 prior to a 6pm race I'd 1000% get a stitch and would have a nightmare of a race. Don't eat so close to the race unless you've tried and tested it a few times.

+1 to the water advice.

Triangla

You're dead right actually Ososlo. It works for me but as you said stick with what works for you!

libelula

I have a stitch at the mere thought of a banana 30 mins before a race!

Eat your normal lunch and have something small at 3:30/4pm as suggested. Don't bother with the gel unless you already know you can keep it down while clipping along at 5k pace.

robinph

I'd be having normal lunch, at normal time, run then find takeaway on the way home eat my normal meal when I get home.

Krusty_Clown

A foot long, plain Italian, with turkey and ham, lettuce, tomato, extra pickle with a good squeeze of ranch.

walshb

Something decent/substantial 90 minutes before the gun! Plate of pasta maybe...

seamus

90 minutes, holy feck.

As a rule my last meal is finished no later than 2 hours before any race. And at that, never a substantial meal, just a few carbs; pasta, cake or bread. Otherwise it's vomit city.

Given that timeline I would probably just go with a normal breakfast, and a late lunch, like 2:30/3pm. Slightly bigger than normal; if you normally get a sandwich, get a roll instead, etc. And in summer, have water beside you all day up to 4pm.

walshb

seamus wrote: »

90 minutes, holy feck.

As a rule my last meal is finished no later than 2 hours before any race. And at that, never a substantial meal, just a few carbs; pasta, cake or bread. Otherwise it's vomit city.

Given that timeline I would probably just go with a normal breakfast, and a late lunch, like 2:30/3pm. Slightly bigger than normal; if you normally get a sandwich, get a roll instead, etc. And in summer, have water beside you all day up to 4pm.

Not everyone is the same. Whatever works and feels best for you is what you should do. 90 minutes is more than enough time to digest and hold onto the fuel for a 5 k race. If you would prefer a longer time between ingesting foods and liquid then go for it. It's not an exact science.

Krusty_Clown

Eating a plate of pasta 90 minutes before a 5k race wont improve your performance, but there is a pretty good chance that it will dis-improve your performance.

IamtheWalrus

I have just bought a prawn sandwich and a banana. The race is at 645 so I'll eat both at 4ish.

I forgot my watch so will have to carry my phone

Is there a timing device on the iPod shuffle?

rainbow kirby

I had a 7pm race on Monday - lunch was a vegetarian curry in the canteen at work, and I ate a small cinnamon sugar pretzel in the train station while I was on my way to the race.

IamtheWalrus

I bought a prawn sandwich and banana and I'll eat that at 4ish.

I forgot my watch so I'll have to use my iPhone

Does an iPod shuffle have a timing device?

walshb

Krusty_Clown wrote: »

Eating a plate of pasta 90 minutes before a 5k race wont improve your performance, but there is a pretty good chance that it will dis-improve your performance.

Depends on the person and the quantity and some other factors.

menoscemo

walshb wrote: »

Depends on the person and the quantity and some other factors.

I'm with KC here. For a 5k race you only need about 300 odd Kcal of stored energy which your muscles would almost always have. If one can normally eat their lunch and 'survive' without having dinner until after 7 o'clock then surely they can run a 5k race at 6pm?.

I'd normally eat lunch at 2pm and get my run done between 5:30-7:30pm (anything up to 10-13 miles) before having dinner around 8pm. For a short race the last thing if want to do is eat something a few hours beforehand. I'm well known to puke at the best of times.

robinph

You are far better of not eating anything too close to a 5km race, you do not need the energy for it. You want to be as light as possible so don't be in the process of digesting a big meal.

Krusty_Clown

Even if you needed the energy (and you don't, unless you've run a marathon earlier in the day (in which case, why are you racing a 5k in the evening?)), complex carbs (like pasta) take 4-6 hours to digest. Simple sugars are absorbed far quicker. So if you need anything at all (and you shouldn't), simple sugars (fruit, sports drink) will provide energy quicker.

But then there's the 'some other factors' argument, and you can't argue with logic like that.

Firedance

IamtheWalrus wrote: »

I bought a prawn sandwich and banana and I'll eat that at 4ish.

I forgot my watch so I'll have to use my iPhone

Does an iPod shuffle have a timing device?

no afraid not, you don't need to worry too much about fuel for a 5K race tbh, it is important to make sure you're properly hydrated though.

walshb

Krusty_Clown wrote: »

But then there's the 'some other factors' argument, and you can't argue with logic like that.

Yes, like how big is the plate!

Firedance

walshb wrote: »

Depends on the person and the quantity and some other factors.

what might the other factors be? so we can all learn..

Krusty_Clown

walshb wrote: »

Yes, like how big is the plate!

How big the plate is isn't relevant. How much food is on the plate? Now you're talking.

walshb

Firedance wrote: »

what might the other factors be? so we can all learn..

Learn what?

walshb

BTW, I am not sure that I agree with the whole "you don't have to worry too much about fuel." Some people require fuel more than others. They require more food and a steadier intake. This can be more important to them when going to do a strenuous activity, and a 5 k run race is extremely strenuous. Not saying run on a full tummy or anything, but just obey your body and how it feels before racing.

Firedance

walshb wrote: »

Learn what?

I don't know, that's the point. I'm interested in what the 'other factors' are that you're referring to, that's all.

walshb

Firedance wrote: »

I don't know, that's the point. I'm interested in what the 'other factors' are that you're referring to, that's all.

Other factors like what a person likes or what foods work for him/her, and what quantities and times work for him and her before doing a strenuous activity.

walshb

When I said a plate of pasta I wasn't intending the person to gorge until they felt sick or bloated. Just a plate "approximately" 90 mins before until maybe they felt somewhat satisfied and fueled. No need for excess. It works well for me. It gives me a boosting feeling pre workout. Pasta is a very good food for fuel pre workouts. And, nobody can know if it will or will not improve or dis-improve your workout or race time. We are not that black and white.

The general point I agree with. 5 k is not all that long that you need to be stacked up with food and liquid.

libelula

How'd the race go OP?

IamtheWalrus

libelula wrote: »

How'd the race go OP?

It was actually 5.6km. I got in at 24.33. Not great but considering my lack of training, it's ok. I gave everything and couldn't have gone a minute faster.

Re my energy, I had my sandwich at 4pm, the race started at 645. I felt it was well digested so no issues there.

Thanks for all your help.

libelula

Well done!

jebuz

IamtheWalrus wrote: »

i have one energy gel bought.

What's for lunch and pre-race?

skittles

jebuz

But in all seriousness, it's totally individual. Try treat it like any other training session. For me if I'm racing after 6pm it's my normal lunch of meat & a large salad. Maybe 1-2 hours before the race a handful of nuts or a yoghurt but just because I'm hungry, it's not particularly sustenance for the race. As mentioned your body has more than enough glycogen stored in its muscles for what is essentially a 20 minute hard effort. Any hitting of a wall in a 5k is purely down to lack of training or bad pacing, not fuel. Eating large plates of pasta before a 5k thinking it'll make you faster it beyond me.

Well done on the race BTW

walshb

jebuz wrote: »

Eating large plates of pasta before a 5k thinking it'll make you faster it beyond me.

Nobody said to eat large plates of pasta and nobody said that this will make you faster!

walshb

jebuz wrote: »

Maybe 1-2 hours before the race a handful of nuts or a yoghurt but just because I'm hungry, it's not particularly sustenance for the race.

Agreed here. I wouldn't recommend, nor discourage eating just for the sake of it or just because you have a race in the next couple of hours.

It's a very complex and subjective and individualistic area. What works for some may not work for others.

Some folks may perform better on a fullish tummy, or perform better after a digested meal. Others perform better with little in their systems, almost fasting pre race. Then there are the foods and types etc. All subjective.

libelula

jebuz wrote: »

skittles

Tried this.
Would not recommend :pac:

glacial_pace71

libelula wrote: »

Tried this.
Would not recommend :pac:

Eating a 7kg bowling ball would improve performance relative to eating the skittles.
Seriously, as mentioned in the previous posts, if the OP needs fuel - even if it's a perceived rather than actual need, or is part of a race preparation routine rather than a glycogen-replenishing activity - then go with whatever works. It can't have as much of a negative impact as you'd imagine, e.g. see the thread re the Boards beer milers re loading up with sub-optimal energy drinks mid-race.