Pre-Race Meal - Energy Porridge

The Right Carbs are King (and a touch of Protein)

Every meal is important! But getting your pre-meal wrong can ruin a session (or even worse... a Race)! The main purpose of a Pre-Race Meal is to top up your system with glycogen (immediately accessible energy during high intensity efforts), most especially if it precedes a morning race. At least 80% of the calories you consume in your Pre-Race Meal should come from complex carbohydrates. Keep your protein intake preferably plant-based and moderate, and your fat and fibre consumption very low. These nutrients take away from the efficient processing of the energy system and increase the risk of gastrointestinal distress.

The big thing to remember is that carbohydrates are the fuel for high-intensity efforts. So if you’re racing or getting ready for an interval workout, you want to start with high carbohydrate availability. You are already carrying more than enough fat to provide energy for exercise, and protein is fuel for recovery and adaptation, but does not significantly contribute to energy during exercise (but is required to aid in delaying the onset of muscle fatigue.). Your carbohydrate tank is pretty limited. You can store about 400-500 grams of carbohydrates in your muscles and liver, enough for 1-3 hours of exercise (depending on intensity). Topping up these stores and ensuring adequate blood glucose levels (especially in the morning after sleep) is the main goal of your Pre-Race Meal.

Low Fat & Fibre (Science doesn't lie)

Don’t get us wrong, fat & fibre are an essential part of your diet. But you don’t want too much of them in your gastrointestinal tract while you’re in action. Stomach cramps, bloating, and diarrhea are the not-so-fun signs that these foods are not your pre-session friends, because they take so long to digest. My Sports Science, founded by world renowned Asker Jeukendrup, suggests that you keep fat low in the last 2-3 hours before an event or session.