Learning how to eat when training for a 10K will provide nutritional support for intense training sessions. Eating to train for a 10K or any race can be difficult and some runners have complained of GI (gastrointestinal) distress connected to running and improper digestion as a result of poor nutrition and timing. Consuming certain foods and eating at certain times of the day can make training for a 10K race less challenging.
- Carbohydrates – Many runners give carbohydrates praise for getting them through their strenuous runs and training sessions. Following a difficult or extended training session carbohydrates can reduce muscle fatigue by replenishing muscle glycogen reserves. The bested carbohydrate-based foods to eat when training for a 10K are crackers, bananas, oatmeal, bread, pasta, rice and potatoes.
- Foods to Avoid – Eating certain foods are not beneficial when training for a 10K. Eating foods high in protein, Trans fats, high fiber foods and sugary foods and beverages before a training session should be avoided. These foods have been known to cause GI distress and cramping during training sessions, depleting running efforts.
- Timing – The time of day food is consumed, in addition to what is eaten, can take away or add to training sessions. Drawn out running sessions like those involved in training for a 10K, which can usually last for more than an hour, requires eating more snacks throughout the day. Eating a carbohydrate rich snack of about 100 to 200 calories one to two hours before a training session can improve performance.
- Keep it Simple – Consuming water and electrolyte rich drinks during and after a run is imperative to a successful training session. Some runners find that liquid meal replacements feel better on the stomach as opposed to a full meal before a training session. However, always eat the same foods while training for a 10K that will be consumed during the actual race to prevent any digestion issues for your body.
Reference: Miracles in Training