RACE MORNING BREAKFAST
Finish your breakfast two and half hours to 3 hours before your race start
If the amount below seems daunting then spread it from 3 hours to 90 minutes.
East slowly and chew your food to help aid the digestion process which can be slower due to getting up earlier than normal.
Calories race morning depend on the size of the athlete (small athletes need slightly less) , the length of the race (longer race lower intensity take in more) how nervous you get (take in less than more)
Don’t experiment race morning find out what t he hotel etc has and experiment months before
Sip a 500ml sports drink from waking up during the next 90 minutes with breakfast.
6-8% of carbohydrates per 500ml (16 ounces) will have 28-40 grams of carbohydrate
1 gram = 4 calories therefore a 500ml sports drink 28-40 grams = 112- 160 calories
For example500ml of Sconce in Sport 50g PSP Energy CALORIES 200
OPTION ONE
TIN OF AMBROSIA RICE PUDDING 425G CALORIES 383
Carbohydrates 64g Fats 4.2g Protein 12.8g
2 ROUNDS OF WHITE BREAD & HONEY CALORIES 400
BREAD 4 X 88 = 352 HONEY 2 TEA SPOONS 48
SORREN MALTY FRUIT LOAF CALORIES 208
ONE SLICE 33 grams – 2 slices
TOTAL CALORIES 991
OPTION TWO
TIN OF AMBROSIA RICE PUDDING 425G CALORIES 383
Carbohydrates 64g Fats 4.2g Protein 12.8g
2 ROUNDS OF WHITE BREAD & HONEY CALORIES 400
4 SLICES OF BREAD 4 X 88 = 352 calories -
HONEY 2 TEA SPOONS 48 calories
CROSSIANT 50G CALORIES 180
Carbohydrates 19g Fats 10g Protein 4g
TOTAL CALORIES 963
OPTION THREE
(lots of various options)
CONTINENTAL BREKAFAST
1 -CROSSIANT 50G CALORIES 180
Carbohydrates 19g Fats 10g Protein 4g
2 - GRANOLA BREAKFAST CEREAL 3/4 CUP 100g CALORIES 480
3 - MILK 1 CUP 244g reduced 2% fat milk CALORIES 122
4 - ONE cup 8 fl (245g) oz low fat yoghurt (243 CALORIES) CALORIES 243
(Yoghurt or crossiant or round of bread & honey)
5 – TWO SLICES OF WHITE BREAD & HONEY CALORIES 200
2 SLICES OF BREAD 2 X 88 = 176 calories -
HONEY 1 TEA SPOON 24 calories
OR
6 - ONE ROUND OF WHITE BREAD & HONEY CALORIES 200
2 SLICES OF BREAD 2 X 88 = 176 calories -
10g OF BUTTER OR MARAGINE (70) CALORIES 70
HONEY 1 TEA SPOON 24 calories CALORES 24
OPTIONS 1+2+3+5 = 982 – OR OPTIONS 1+2+3+4 =1,025 OR OPTIONS 1+2+3+6 =982
2 OF 1+6 = 760
TOTAL CALORIES 982- 1,045
OPTION FOUR
CONTINENTAL BREKAFAST
1 - CROSSIANT 50G CALORIES 180
Carbohydrates 19g Fats 10g Protein 4g
OR
1 - MEDIUM SIZE BAGEL INSTEAD OF CROSSIANT CALORIES 180
2 - GRANOLA BREAKFAST CEREAL 3/4 CUP 100g CALORIES 480
3 - MILK 1 CUP 244g reduced 2% fat milk CALORIES 122
OPTIONAL EXTRA
4 - 1 cup 8 fl (245g) oz low fat yoghurt (243 CALORIES) CALORIES 243
OPTIONS 1+2+3=782 OR OPTIONS 1+2+3+4 = 1,025
TOTAL CALORIES 782 – 1,025
OPTION FIVE
1 - PORRIDGE 100g ONE CUP (Scott’s porridge oats) CALORIES 365
2 - MILK (semi skimmed) TWO CUPS (80-100ML) CALORIES 200
3 - MILK (Whole milk) (TWO CUPS) CALORIES 320
4 - CROSSIANT 50G 180 CALORIES EACH (ONE OR TWO) CALORIES 180
Carbohydrates 19g Fats 10g Protein 4g
OPTIONS 1+2+4 = 745 OR OPTIONS 1+3+4 = 865
TOTAL CALORIES 745 – 865
OPTION SIX
1 -GRANOLA BREAKFAST CEREAL 3/4 CUP 100g CALORIES 480
2 - MILK 1 CUP 244g reduced 2% fat milk CALORIES 122
Granola does not contain much fat
3 - OPTIONAL EXTRA ADD YOGHURT
1 cup 8 fl (245g) oz low fat yoghurt (243 CALORIES) CALORIES 243
4 - ONE ROUND OF WHITE BREAD & HONEY CALORIES 200
2 SLICES OF BREAD 2 X 88 = 176 calories -
HONEY 1 TEA SPOON 24 calories
OPTIONS 1+2+4 = 802 calories– 1+2+3+4 = 1,025 calories
TOTAL CALORIES 802– 1,045
OPTION SEVEN
1 -GRANOLA BREAKFAST CEREAL 3/4 CUP 100g CALORIES 480
2. MILK 1 CUP 244g reduced 2% fat milk CALORIES 122
3 -ONE ROUND OF WHITE BREAD & JAM CALORIES 226
OR
4 - MEDIUM SIZE BAGEL INSTEAD OF ABOVE CALORIES 180
5- OR 2 ROUNDS OF BREAD AND JAM
2 SLICES OF BREAD 2 X 88 = 176 calories -
1 TBSP 15g JAM 50 calories CALORIES 576
1+2+3 = 828 - 1+2+4 = 782 - 1 + 2 + 5 = 1,178
TOTAL CALORIES 782 - – 1,178
OPTION EIGHT DO IT YOURSELF (D.I.Y)
3 ROUNDS OF HONEY AND BANANA SANDWICHES
WHITE BREAD 3 SLCIES (88) CALORIES 264
10g OF BUTTER OR MARGARINE SPREAD ON EACH SLICE (70) CALORIES 210
1 WHOLE BANANAS (100) CALORIES 100
HONEY ON EACH SLCIE OF BREAD 1 teaspoon per portion (24) CALORIES 72
DELMONTE ORANGE JUICE 200ML CALORIES 176
TOTAL CALORIES 822
You choose your breakfast option from your preferred choice and what is available.
Remember to practise this in training and don’t leave it to race morning.
Option 1 - Granola with milk and croissant & 1 round of bread & honey (982)
Option 2 - Granola with yoghurt 1 round bread & honey (923)
Option 3 – Porridge whole milk 2 x croissants (925)
Lighter options
Feeling nervous not good at eating early morning light easily digestible breakfast
Option 4
1 Croissant & 1 rounds of bread & honey & 1 round bread & jam & banana (706)
Option 5
1 Croissant -1 round of bread & honey- 1 round bread & jam -I banana- 1 apple (756)
Option 6 – Porridge skimmed milk copped whole banana and
1 heaped tablespoon of dried fruit (70) 1 x croissants (735)
Aim to take in more calories from fluids such as
50/50 200ml orange juice 200ml water (176)
TOTAL (MAX) CALORIES 982
HOT DRINKS
HOT CHOCOLATE 260g (Home made) CALORIES 201
HOT DRINK TEA or
COFFEE
You need to investigate calories for coffee this are there are 1000’s of different options depending on type of milk and size and sugar required.
BUT DON’T BURN YOUR MOUTH RUSHING TO DRINK IT
OTHER CALORIE INFORMATION
WHOLEMEAL SLICE MEDIUM SLICE (HOVIS) 36g CALORIES 79
BANANA MEDIUM-LARGE 110G CALORIES 100
(Save Bananas for the RACE)
TEASPOON OF HONEY = 6 GRAMS CALORIES 24
4 calories per gram of carbohydrates = 24 calories
TESCO PITTA BREAD (56g) CALORIES 147
TESCO WHITE BREAD (33G) ONE SLICE CALOREIS 88
SUGAR
Added for instant energy that will be used up getting to the race
One level tea spoon 4 grams CALORIES 15
One heaped teaspoon 6 grams CALORIES 25
One average cube of table sugar CALORIES 25
DRIED FRUIT 25g ONE TABLE SPOON CALORIES 70
AVOID
TOO MUCH FRUIT. = TOO ACIDIC
AVOID FAT IN DIET AS THIS CAN CAUSE IT TO REPEAT LIKE EGGS DURING STRENOUS EXCERCISE
The above are race morning breakfast examples.
Size of the person & what you normally have for breakfast
Calories vary depending on quantities and brands
Aim for at least 850 calories, don’t forget there are 187 calories in a 500ml sports drink not included in race morning breakfast
OPTION NINE DO IT YOURSELF (D.I.Y)
4 ROUNDS OF HONEY AND BANANA SANDWICHES
WHITE BREAD 4 SLCIES (88) CALORIES 352
10g OF BUTTER OR MARGARINE SPREAD ON EACH SLICE (74) CALORIES 222
2 WHOLE BANANAS (100) CALORIES 200
HONEY ON EACH SLCIE OF BREAD 1 teaspoon per portion (24) CALORIES 96
DELMONTE ORNAGE JUICE 200ML CALORIES 176
834 3 X SLCIES 1,046 4 X SLICES
TOTAL CALORIES 834 - 1,046