This week is all about prep and only a few days to the big race! I did some research about some of the best foods to eat before a race and for runners and hopefully, it’ll help me with my race:
Foods to eat
- Salmon (omega 3, protein, B12, boosts immune system)
- Beef (good source of absorbable iron, boosts running performance)
- Chicken (protein, good source of selenium to protect from free radical damage during exercise)
- Brown rice (great for carbohydrate and contains lots of antioxidants)
- Quinoa (rich in protein and a great alternative to pasta)
- Oats (great slow release carbohydrate for satiety and iron, lowers cholesterol)
- Almonds (lots of Vitamin E which is great for reducing muscle damage as well as magnesium, iron, calcium and potassium)
- Ginger (natural anti-inflammatory, good for reducing joint and muscle pain)
- Bananas (great for carbohydrates, potassium and Vitamin B6)
- Avocados (contains nutrients including Vitamin E&K, B Vitamins, monounsaturated fats (good!), potassium and fibre – all good for runners)
- Flaxseed (good for alpha-linolenic acid, a type of fat that boosts immunity, endurance and blood flow)
- Pasta (use whole wheat for that extra special healthy carbohydrate)
- Red peppers (great for Vitamin C and carotene which fight cancer and heart disease)
- Sweet potatoes (good for carbohydrates and also for carotene)
- Yoghurt (contains carbohydrates, protein and calcium which is good for muscles)
- Peanut butter (great for Vitamin E, mono and polyunsaturated (good) fats)
Foods to avoid
- Cruciferous vegetables e.g. broccoli, cauliflower, Brussel sprouts (gas and bloating – no!) – avoid prior to the race
- Fatty meats (fatty, obviously)
- High-fat cheese (phlegmy)
- Sodas (gassy)
- Deep fried foods (greasy, bleurgh)
- Bran cereals (bloating, gassy)
- Dairy (limit before a run so it doesn’t induce phlegm unless you know you’re ok with it)
I also devised a meal plan for this week to ensure I incorporate enough of these good foods as much as possible. As I normally eat like this anyway, these foods should help prop up my energy levels and fuel my muscles. If you’d like an idea of what I will be eating, just download the meal plan here: Pre-race Meal Plan by Project Clean and Lean
Just to be clear, I am not a professional sports nutritionist so don’t take my meal plan or foods to eat as a rule. I have created this from open source research, links to sources below. Happy meal prepping and training!
Runners World
Women’s Running
Very Well
Stack
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