The day is finally here, you've done everything you can to prepare. Now how do we make sure we are fueled right throughout the morning? One of the final stumbling blocks... Here are some of the top questions people ask about fueling the morning before a race.
When should I eat?
Our advice would be to eat 2-4 hours before you start your race. This can often vary depending on individual preferences.
How much should I eat?
Generally speaking, you should be looking to consume between 1-2g of Carbohydrate per kg of body weight. This can vary depending on your event. If you're running an ultra, somewhere near the top end. If you're cycling a sportive, more like somewhere in between. Our simply delicious superfood bar makes for a great addition at breakfast with 40g of Carbohydrate and 5.6g Protein here.
It's quite natural to wake up slightly dehydrated. Make sure you take on board fluids following our little & often rule. KMC ISO MIX
will help and other fruit juices can also help increase your Carbohydrate intake.
What about Protein?
Endurance athletes should also take on ample amounts of Protein as well as Carbohydrates! Roughly 20-40g of protein every 3-4 hours helps to maintain lean muscle mass and adaption. If your event lasts more than a few hours, you'll need to make sure you consume some protein with breakfast too. Try adding some KMC PRO MIX to your breakfast here.
What should I eat?
Porridge, Oats, Bananas, Complex Carbs will do the trick! Add some KMC PRO MIX to your porridge to make sure you get your protein in. Yoghurts and eggs can also help!
You don't have to avoid Coffee...
Coffee, or should we say Caffeine, actually has many proven benefits. Research shows that it can help improve muscular endurance and strength, as well as it's well known benefits in reducing fatigue and drowsiness.
Some even suggest, it can even be used to help clear your gut before an event but make sure you time it right! Know your body! Some of our energy gels are supercharged with caffeine, just look for the "GEL+" here.