Eating the day before your event

Complex carbohydrates

Both simple and complex carbohydrates are turned to glucose (blood sugar) in the body and are used as energy but complex carbohydrates pack in more nutrients than simple carbohydrates.

Include foods like whole grains (such as brown rice, quinoa, or whole wheat pasta), sweet potatoes, or whole wheat bread. These carbohydrates provide a slow release of energy and help fuel your muscles during the event.

Lean proteins

Choose lean protein sources like chicken, fish, tofu, or beans. Protein aids in muscle repair and recovery, which is essential for optimal performance.

Healthy fats

Incorporate sources of healthy fats such as avocados, nuts, seeds, or olive oil. These fats provide a concentrated source of energy and help with nutrient absorption.

Plenty of fruits and vegetables

Include a variety of colourful fruits and vegetables to provide essential vitamins, minerals, and antioxidants. These nutrients support overall health and help with muscle function.

Hydration

Don't forget to drink plenty of water throughout the day and during your meal. Staying hydrated is crucial for optimal performance and helps prevent dehydration during the event.

High-Fat Foods

Foods that are high in fat, such as fried foods, fatty meats, and heavy sauces, can take longer to digest and may cause discomfort during your event.

Spicy Foods

Spicy foods can irritate the digestive system and potentially lead to heartburn or indigestion. It's best to avoid them the night before.

High-Fibre Foods

While fibre is generally beneficial for digestion, consuming large amounts of high-fibre foods like beans, lentils, or cruciferous vegetables (broccoli, cauliflower, cabbage) the night before your event may cause bloating or gas.

Excessive Caffeine

While a moderate amount of caffeine can provide a performance boost, consuming excessive amounts close to bedtime may interfere with your sleep quality. It's best to limit your caffeine intake in the evening.

Alcohol

While a small glass of wine to settle some last minute nerves the night before isn't likely to cause you any adverse effects when it comes to event day, try to avoid any more than that. Alcohol is a mild diuretic so will make you urinate more at a time when you want your body to be as hydrated as possible. Also, while you might think a drink or two will help you get off to sleep alcohol can harm your sleep quality.

New or Unfamiliar Foods

Don't try new or unfamiliar foods the night before your event. Stick to foods that you are accustomed to and know won't cause any digestive issues.

It's important to listen to your body and consider any specific dietary needs or restrictions you may have. Additionally, it's recommended to experiment with your pre-event meal during training to ensure it works well for you. Consulting with a registered dietitian or sports nutritionist can also provide personalised guidance based on your specific needs and goals.

What is carb loading?

Carb loading, or the practice of increasing carbohydrate intake before an endurance event, is typically done to maximize glycogen stores in the muscles and improve performance. The timing of carb loading depends on the duration and intensity of the event. Here are some general guidelines:

Longer endurance events (marathons, triathlons)

Carb loading is typically recommended in the 2-3 days leading up to the event. This allows enough time for the body to store glycogen adequately.

Moderate-duration events (half-marathons, long-distance cycling)

Carb loading can be initiated 1-2 days before the event. This provides sufficient time for glycogen stores to increase without causing discomfort or digestive issues.

Shorter events (5K, 10K)

Carb loading may not be necessary for events lasting less than 90 minutes. However, consuming a balanced meal with carbohydrates a few hours before the event can still provide energy.

It's important to note that carb loading should be done in conjunction with a well-balanced diet and training plan.