The three main considerations of the pre-race meal are:
Timing of the mealThe best time to eat before an event would be around four hours before which gives the food enough time to be safely digested and ready to use for fuel. However due to early race starts this is not very practical and it’s recommended to eat at least 2hrs before a race.
Size of the meal
The size of the meal will be dependent on how long before the race you can eat as well as your body weight. If you are able to consume a meal four hours before an event then a 900-1000 calorie meal would be fine. If however you are only able to eat two hours prior to an event then the meal should be smaller in size around 300-400 calories.
What the meal needs to consist of
The pre-race meal choice will depend on the type of athlete you are. Generally a meal will consist of higher carbohydrate content, fat and protein. Fibre should be kept low as it can play havoc with the digestive system especially with pre-race nerves. If you are a low carbohydrate, higher fat eater then there is no problem with ingesting carbohydrates pre-event however select carbohydrates that do not spike your blood glucose levels and try to consume a higher amount of medium chain triglyceride fats with the meal.
2 Scoops 32Gi Recover
Blueberries (1/2 cup)
Nutritional Content: 394 calories (68 grams carbohydrates, 13.8 grams protein, 6.4 grams fat)
2 Slices rye toast
Almond nut butter (TBSP)
Nutritional Content: 386 calories (50gram Carbohydrates, 8.7grams protein, 10grams fat)
4 Scoops 32Gi Recover blended with:
Almond nut butter (teaspoon)
Nutritional Content: 432 calories (72 grams carbohydrates, 20.1 grams protein, 8.4 grams fat)