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Discussion Starter #1
I am doing a 5k tomorrow at 6.30 and am wondering what an ideal food intake would be throughout the day.

I always find that I run better in the mornings than after work so would like some advice as to what would be a decent meal plan.

I usually have porridge for breakfast anyway so that is fine but am not so sure about lunch and pre race snack. I know it is only a 5k but I don't want to feel sluggish (and I really want to do it in sub 20min!!).
 

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AdamD said:
I am doing a 5k tomorrow at 6.30 and am wondering what an ideal food intake would be throughout the day.

I always find that I run better in the mornings than after work so would like some advice as to what would be a decent meal plan.

I usually have porridge for breakfast anyway so that is fine but am not so sure about lunch and pre race snack. I know it is only a 5k but I don't want to feel sluggish (and I really want to do it in sub 20min!!).
best thing to do is have a easy carb day, id sugest this. Im going on the fact you have fair body stature,

Morning
Meal 1 - Toast/Jam - 2 Slices (small frame) 4 (larger frame)
Do you S-S-S (Shower/Sh*t/Shave)
Meal 2 - Around 10ish - 4 x Weetabix

Lunch - 12-30 ish
Baked spud with tuna mayo - and a bag of that micro veg

Evening meal - 4ish
Sliced chicken sandwich (i mean cooked chicken breast and brown bread) Bit of salad, and i always like a tin of that mixed beans from asda.

When you finish - Have a good protien meal, maybe a sliced grill steak, with some spices, some potatoe wedges and a savory rice, and a load of salad.

Again remeber to drink shit loads of water, de-hydration can reduce your peformance by 7-10%
 

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Discussion Starter #3 (Edited)
Thanks

All sounds good but I have hardly any of that in and won't have time to get any of it before the race!

Porridge isn't a bad way to start is it? I thought about then buying a salad of some sort around 1pm and then a small snack (protein bar?) 30-40 mins before the race?

Being only 5k, I don't think it's too much of an issue but I just hate the slightly sluggish feeling I have for the first 10 mins of an evening, bearing in mind that 10 mins is practically half of the race!!

Fruit? Or is that too carb/sugar heavy?
 

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Your best off eating protien after as its the thing that repairs the muscle tissue, im sure there is a baked spud shop near your house/work. Crumpets are a good one early morning.

Make sure your banging the water down!! it might be why your feeling slugish.

The above is nothing! ha ha...........im on 7 meals a day at the moment. Mind its not for running.
 

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Discussion Starter #5
7 meals a day? Crikey, I thought I ate a lot!!

Think I may have to forget the science this time as the plan is to go for a pizza in the evening!! It's pre race I'm more concerned about..

Usually drink 1.5-2 litres a day even if I go for a run. I guess that I should really be drinking another litre on running days (usually 45-50 mins)...
 

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I do 5K 6 days a week plus a couple of miles walk on an average of less than 2500 calories a day as I am losing weight.

The experts may say otherwise buy I would eat as normal during the day and then treat myself in the evening to celebrate my achievement.
 

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Discussion Starter #7
Hrun said:
I do 5K 6 days a week plus a couple of miles walk on an average of less than 2500 calories a day as I am losing weight.

The experts may say otherwise buy I would eat as normal during the day and then treat myself in the evening to celebrate my achievement.
Good idea.. It will only be an achievement if I can do it in 20 mins. However, I am basing that on my one and only 10k race time of 41.08 (which was in the morning and perfect conditions though).
 

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Hrun said:
I do 5K 6 days a week plus a couple of miles walk on an average of less than 2500 calories a day as I am losing weight.

The experts may say otherwise buy I would eat as normal during the day and then treat myself in the evening to celebrate my achievement.
Within reason, treats are great!

Really good for the soul!

Just dont over do it, so keep up the good work.

Super achievement i say
 

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Hrun said:
The experts may say otherwise buy I would eat as normal during the day and then treat myself in the evening to celebrate my achievement.
Same here.

Also, if I'm doing my club 5km races, I'll eat before I go as I go home from work first. It's never caused me any problems.
 

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Just remember to drink a lot of water during the day because some people kind of forget that.
 

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Discussion Starter #12
It was all good in the end; I didn't follow any particular meal plan and managed 19 mins 15, perhaps that would have been sub 19 had I not had a pack of haribo before hand!!
 

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Stacka said:
best thing to do is have a easy carb day, id sugest this. Im going on the fact you have fair body stature,

Morning
Meal 1 - Toast/Jam - 2 Slices (small frame) 4 (larger frame)
Do you S-S-S (Shower/Sh*t/Shave)
Meal 2 - Around 10ish - 4 x Weetabix

Lunch - 12-30 ish
Baked spud with tuna mayo - and a bag of that micro veg

Evening meal - 4ish
Sliced chicken sandwich (i mean cooked chicken breast and brown bread) Bit of salad, and i always like a tin of that mixed beans from asda.

When you finish - Have a good protien meal, maybe a sliced grill steak, with some spices, some potatoe wedges and a savory rice, and a load of salad.

Again remeber to drink shit loads of water, de-hydration can reduce your peformance by 7-10%

Pretty close to what I have....not to much of a fan of mixed beans though
 
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