CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Nutrition
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Nutrition Diet, supplements, weightloss, health & longevity

Reply
 
Thread Tools
Old 10-19-2011, 07:19 PM   #1
Jason Mayhugh
Member Jason Mayhugh is offline
 
Jason Mayhugh's Avatar
 
Profile:
Join Date: Aug 2011
Location: Winchester  VA
Posts: 25
Day/Night Before and Morning of Big Race Meal Thoughts!!

First hi this is my first post and I have been on the board for about a month or two now and have got a lot of great help just searching and reading so I'd also like to say THANK YOU!! I could not find much on this here so I figured what a great thread to start.

Whats the best food to eat the night/day before a big race and the morning of. I'm running the tough mudder in VA on Saturday. Start time 12:40. Was just wondering if anyone had any ideas as the only thing I can find online is to do a pasta and potato carb load! Not on the paleo/zone I wont be! Right now I'm 40/30/30 and laying off the carbs a little at night and putting more in post wod. Only been xfiting for 4 months now off the main site in a globo so any help from the pros is greatly needed/appreciated.

m/36/250/6'

Thanks Jason
  Reply With Quote
Old 10-19-2011, 07:33 PM   #2
Michael Boudart
Member Michael Boudart is offline
 
Michael Boudart's Avatar
 
Profile:
Join Date: Jan 2011
Location: Cary  IL
Posts: 8
Re: Day/Night Before and Morning of Big Race Meal Thoughts!!

Congrats on signing up for a cool endurance event!!

Add some carbs that you're used to eating a couple days before the event. Eat a decent breakfast at least 3-4 hours before the race and take some Gu's or Power Bar gels for during (1 every 45 minutes). Hydrate more than you think you need during the race - don't skip aid station water opportunities.

Sleep at least 8 hrs each night the rest of this week!

Enjoy!

Mb

Last edited by Michael Boudart : 10-19-2011 at 07:44 PM. Reason: syntax
  Reply With Quote
Old 10-19-2011, 09:19 PM   #3
Jason Mayhugh
Member Jason Mayhugh is offline
 
Jason Mayhugh's Avatar
 
Profile:
Join Date: Aug 2011
Location: Winchester  VA
Posts: 25
Re: Day/Night Before and Morning of Big Race Meal Thoughts!!

Quote:
Originally Posted by Michael Boudart View Post
Congrats on signing up for a cool endurance event!!

Add some carbs that you're used to eating a couple days before the event. Eat a decent breakfast at least 3-4 hours before the race and take some Gu's or Power Bar gels for during (1 every 45 minutes). Hydrate more than you think you need during the race - don't skip aid station water opportunities.

Sleep at least 8 hrs each night the rest of this week!

Enjoy!

Mb
Thanks for the input!
So stay with the same type of carbs, just up the amount. Got it. I'm thinking you dont want me to up the protein or the carbs? Also I was thinking that i'd want a meal an hour before the start. so prob count back three hours and make that breakfast then go back 8 1/2 hours amd make that sleep start?

Thanks Jason
  Reply With Quote
Old 10-19-2011, 10:45 PM   #4
Chris Mason
Banned Chris Mason is offline
 
Profile:
Join Date: Nov 2007
Location: Charlottesville  VA
Posts: 4,708
Re: Day/Night Before and Morning of Big Race Meal Thoughts!!

I would go heavy on the carbs up to 24 hours before the event. The morning of the event I would not go heavy on the carbs as your glycogen should be topped off from the previous day's heavy carb consumption and spiked insulin and inhibit fat burning for energy (which you will want during an endurance event).
  Reply With Quote
Old 10-19-2011, 11:25 PM   #5
Jason Mayhugh
Member Jason Mayhugh is offline
 
Jason Mayhugh's Avatar
 
Profile:
Join Date: Aug 2011
Location: Winchester  VA
Posts: 25
Re: Day/Night Before and Morning of Big Race Meal Thoughts!!

Quote:
Originally Posted by Chris Mason View Post
I would go heavy on the carbs up to 24 hours before the event. The morning of the event I would not go heavy on the carbs as your glycogen should be topped off from the previous day's heavy carb consumption and spiked insulin and inhibit fat burning for energy (which you will want during an endurance event).
Okay now thats where the carb up theroy comes from. This may answer some questions and help me understand (link) how can you find out or test for your glycogen level. Whats considered normal?

Thanks Jason
__________________
''Man wasn't meant to live in a cubical, he was meant to walk 60 miles a day and hunt sabertooth tigers with his bare hands.'' - Arnold Alois Schwarzenegger
  Reply With Quote
Old 10-20-2011, 04:51 AM   #6
Darryl Shaw
Member Darryl Shaw is offline
 
Darryl Shaw's Avatar
 
Profile:
Join Date: Jan 2009
Location: Manchester  England
Posts: 1,925
Re: Day/Night Before and Morning of Big Race Meal Thoughts!!

Quote:
Originally Posted by Jason Mayhugh View Post
First hi this is my first post and I have been on the board for about a month or two now and have got a lot of great help just searching and reading so I'd also like to say THANK YOU!! I could not find much on this here so I figured what a great thread to start.

Whats the best food to eat the night/day before a big race and the morning of. I'm running the tough mudder in VA on Saturday. Start time 12:40. Was just wondering if anyone had any ideas as the only thing I can find online is to do a pasta and potato carb load! Not on the paleo/zone I wont be! Right now I'm 40/30/30 and laying off the carbs a little at night and putting more in post wod. Only been xfiting for 4 months now off the main site in a globo so any help from the pros is greatly needed/appreciated.

m/36/250/6'

Thanks Jason
* Reduce your training volume and increase CHO intake to ~10gCHO/kg/d in the days leading up to the race.

* On the day of the race eat a light breakfast that provides ~75g of CHO to replenish liver glycogen stores following your overnight fast plus an additional high carb light meal/snack mid-morning to maximise glycogen stores before the start of the race.

* Drink when you're thirsty both before and during the race but don't over do it as you want to avoid hyponatremia.

* Take advantage of any feed stations along the route to take in additional CHO or if feed stations aren't provided arrange for someone to be at the halfway mark with a sports drink.
  Reply With Quote
Old 10-20-2011, 02:58 PM   #7
Jason Mayhugh
Member Jason Mayhugh is offline
 
Jason Mayhugh's Avatar
 
Profile:
Join Date: Aug 2011
Location: Winchester  VA
Posts: 25
Re: Day/Night Before and Morning of Big Race Meal Thoughts!!

Quote:
Originally Posted by Darryl Shaw View Post
* Reduce your training volume and increase CHO intake to ~10gCHO/kg/d in the days leading up to the race.

* On the day of the race eat a light breakfast that provides ~75g of CHO to replenish liver glycogen stores following your overnight fast plus an additional high carb light meal/snack mid-morning to maximise glycogen stores before the start of the race.

* Drink when you're thirsty both before and during the race but don't over do it as you want to avoid hyponatremia.

* Take advantage of any feed stations along the route to take in additional CHO or if feed stations aren't provided arrange for someone to be at the halfway mark with a sports drink.
Again thanks for the reply but I'm afraid I dont understand that. Can you put that in terms that I can understand? There must be an easier explanition or way to go about a night before/prerace formula. I tried looking up the CHO but could not find much in the way of useable information saying what food or supplements to use in what amounts to get the desired goal. I can see a lot of very knowledgeable people here on the fourm but please remember I'm new and working to get better so thanks for any input that can be kept simple for the new guy over here.

Thanks Jason
__________________
''Man wasn't meant to live in a cubical, he was meant to walk 60 miles a day and hunt sabertooth tigers with his bare hands.'' - Arnold Alois Schwarzenegger
  Reply With Quote
Old 10-21-2011, 03:51 AM   #8
Darryl Shaw
Member Darryl Shaw is offline
 
Darryl Shaw's Avatar
 
Profile:
Join Date: Jan 2009
Location: Manchester  England
Posts: 1,925
Re: Day/Night Before and Morning of Big Race Meal Thoughts!!

Quote:
Originally Posted by Jason Mayhugh View Post
Again thanks for the reply but I'm afraid I dont understand that. Can you put that in terms that I can understand? There must be an easier explanition or way to go about a night before/prerace formula. I tried looking up the CHO but could not find much in the way of useable information saying what food or supplements to use in what amounts to get the desired goal. I can see a lot of very knowledgeable people here on the fourm but please remember I'm new and working to get better so thanks for any input that can be kept simple for the new guy over here.

Thanks Jason
CHO = carbohydrate.

AIS Sports Nutrition Factsheet - Carbohydrate.

FAO.org - The Role of Carbohydrates in Exercise and Physical Performance.

IAAF.org - Nutrition for Athletics.

Olympic.org*- Nutrition for Athletes.

Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance.

*All links wfs*

Last edited by Darryl Shaw : 10-21-2011 at 04:01 AM.
  Reply With Quote
Old 10-21-2011, 10:07 AM   #9
Bob Cieszkowski
Member Bob Cieszkowski is offline
 
Profile:
Join Date: Feb 2011
Location: Langhorne  PA
Posts: 78
Re: Day/Night Before and Morning of Big Race Meal Thoughts!!

Good luck in your race dude. I've got mine (TriState) coming up in November.
  Reply With Quote
Old 10-21-2011, 10:44 AM   #10
Tony Sutton
Member Tony Sutton is offline
 
Profile:
Join Date: Jan 2008
Location: mcminnville  or
Posts: 329
Re: Day/Night Before and Morning of Big Race Meal Thoughts!!

For short races (5k or 10k) I do not change anything about my diet. I take two days off from lifting prior to the race to ensure adequate recovery and my normal eating should top off any depletion in glycogen stores.

The two days off prior really helps my performance, so I would try it out. I picked this up from Hal Higdon's training guide.

http://www.halhigdon.com/
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Body change from morning to night Luke Hitt Fitness 24 06-29-2010 08:12 PM
Working out: Morning vs night Tim Luby Fitness 28 05-24-2008 06:16 AM
When Do you workout? Morning afternoon or night Joshua Goodstein Fitness 21 05-08-2007 06:27 AM
Less CHO morning or Night? Frank Menendez Nutrition 2 07-29-2006 04:36 PM
For weight loss does it make much difference if I exercise in the morning or at night? Matthew Townsend Starting 16 06-20-2005 12:26 AM


All times are GMT -7. The time now is 08:16 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.