RACE MORNING BREAKFAST
My preferred choice is a tin of Ambrosia Rice Pudding 2:2:30 hours before your competition.
A large bowl of porridge 2- 2:30 hours before with honey (1 cup of dried porridge and 2 cups of milk) , then 90 minutes to one hour before a banana.
If porridge is not possible then rice pudding from a tin Ambrosia cream rice full fat type would be 378 calories (don’t forget the tin opener)
Try and aim for 600 plus calories more (up to 800) if you normally have a good breakfast each morning.
Toast jams or honey can also be eaten instead and are easy to digest.
Try and avoid fruit, as this can be acidic on a nervous stomach.
Have 750 ml of carbohydrate sports drink available to sip in the final 2 hours.
Best to have your sports drink at room temperature as cold and hot drinks can take longer to absorb.
You will be surprised that many athletes over dress race morning rush around and are already starting to dehydrate!
IDEAL RACE BREAKFAST
You should normally have this breakfast and tried it in training before your big day
2:30 -3 hours before your competition
80 grams of Porridge (292 calories) 2 Cups of Milk (225 calories) Total 517 calories.
With one or all of the following, but try this many times before your competition.
Honey (one teaspoon 22 calories), seedless grapes (114 calories), dried fruit 28 grams (70 calories)
Pure fruit Juice with water (8oz serving depending on brand can be between 100-170 calories) Mix 50/50 fruit juice water.
Optional extra -Toast and honey or jam
(Wholemeal if available) if hungry.
4 Weetabix biscuits (253 calories) and one cup of milk (125 calories)
One banana (100-110 calories)
One cup of seedless grapes is 114 calories – Contain Potassium and help with cleaning and detoxing.
112 gram Apple is typically 52 calories.
Continental breakfast – Common in Europe.
One Croissant = 215 calories
Two teaspoons of jam = 35 calories
One table spoon of peanut butter = 85 calories
Marmite is vegetarian and contains vitamin B needed for energy. 4 grams adult serving = 9 calories 0.44 grams of salt.
Carbohydrates from bread or pasta. You need some fat but AVOID too much. No more than 2 slices of bacon or 2 slices of sliced meats.
One thin slice of cheese is OK.
Two slices of toast and butter = 325 calories
Two slices of toast and low fat margarine = 220 calories
OR in an emergency or if you need to add to your total calorie intake.
Peanut butter and jam sandwich. (Good fats from peanut butter jam for quick release sugar, carbohydrate from bread)
Banana (100-110 calories)
4 Jaffa cakes (170 calories) Light easy to eat and will make you drink a little more fluid when it is hot.
Sports bar with 150 calories.
LAST MINUTE FOOD FIX
Need something not long before the start that you can eat that will not ruin tour race then consider a sports gel (90-100 calories)
Rice cakes (10 grams) = approx 40 calories each.
50 grams of Flap jack = approx 300 calories.
Contains Carbohydrates fats and sugar need for the race.
PLEASE NOTE THAT THE ABOVE CALORIES MAY VARY WITH EACH BRAND AND EVEN THE SAME BRAND MAY VARY FROM COUNTRY TO COUNTRY.
ALWAYS READ THE LABEL.
Mark has crossed the finsih line in over 1,000 races in 17 countries, for coaching & training tips log onto www.ironmantips.com