PRE-RACE MEALS GUIDE
"What should I eat before my race?" - this is a question that every cyclists once asked themselves. Cycling is a sport in which large amounts of energy are consumed, and these should be provided to the body for all the processes that take place before, during and after cycling. In this guide, you will learn what are the best meals you can have to be full of energy for a race.
Proper nutrition affects our well-being
In this article we will focus on nutrition in the days leading up to the race and the morning before the race. Although in cycling the weight of the rider is an important factor in achieving the result, proper nutrition is even more important. Proper nutrition also affects our well-being, our complete blood count (CBC) and, in general, ensures enough energy for training and general quality of life. Quite simply, we can use the analogy of the formula: "Without gasoline, the racecar will stand still."
During the days before the race
Before the event itself, it is necessary to rest the body as much as possible. This means that we make sure we get enough sleep and replenish our glycogen storage with our diet. We recommend that a few days before the event, we start eating more carbohydrates, which are also the main source of energy for the body.
Rice, pasta, or potatoes are the most recommended. Of course, especially if we train regularly, we need to ensure a sufficient intake of fats and proteins, as well as nutrients and minerals, which we excrete even faster during summer days. Of course, desserts can also be part of a meal. This will ensure that our body is rested and full of energy at the start of the event.
The best recipe for nutrition itself would be to stick to the principles of a healthy diet. We should take care of a sufficient level of body hydration, and in the days before the event, we add more carbohydrates to our meals.
Evening meal before the race
The evening before the event, avoid to eat anything different that what you’re used to eat. Foods like pasta, breads and rice should be on your dinner plate to get enough glycogen stored in your muscles. Also include some green veggies and a handful of chicken or fish.
Dinenr recommendation? A salmon fillet with about a cup of rice and some cooked broccoli. There’s no real point in eating a massive bowl of pasta the night before, that’ll just leave you feeling bloated
Morning meal before the race
The morning before the event will start relatively early due to the morning start. We recommend that you eat your morning meal 2-3 hours before the start of the race itself, so that the body has enough time to digest the food.
Breakfast recommendation? Oatmeal, previously soaked overnight in water or milk, and eggs and bread. After that, it's just a matter of going to the event itself and enjoying it to the fullest.
