Protein takes longer for your body to digest—so you'll have to eat a couple of hours before the race begins—but eggs are a popular pre-race breakfast choice, especially for those who like something “real” for breakfast. Eating a breakfast like this, long enough in advance, leaves you well-fueled for a long race.
For optimal pre-workout fuel, try to consume a meal that consists of carbs, protein and fat 2–3 hours before a run. An example of this would be eating boiled eggs with a piece of fruit and toast.
Beans, broccoli, and berries: remember those three B's as you don't want to eat them just before a run or a workout. The same goes for apples, lentils, anything whole grain, and other brassica vegetables (Brussels sprouts, cabbage, cauliflower, and kale). These are some of the top foods that runners should avoid.
So when you're thinking of what to eat on race day, add protein if you want (yogurt or something small) but definitely don't feast on steak and eggs.
Egg nutrition has sometimes been a confusing matter, but the fact is they are considered a complete protein and are easily absorbed by the body, making them a great option for post-workout eats, helping to repair all those muscle fibers you just broke down, and promoting muscle growth.
Simple carbohydrates like plain rice cakes, bananas, white bread, an English muffin, low-fiber breakfast cereal like Rice Krispies or rice or corn Chex or flakes, a plain bagel, or applesauce can be good options.
Eggs are important in any athlete's diet. One egg packs seven grams of complete protein and contains all of the eight essential amino acids required to build and maintain muscle.
Pre-Competition: Breakfast
Try to incorporate whole foods that include carbohydrates, as well as some protein and healthy fats. Eggs, oatmeal with nuts, or toast with your favorite nut butter are all excellent meal options on race day.
An omelette is a fantastic breakfast before a run, giving you the protein, fats and carbs (from additional toast) your body will be craving.
You could also include 8-12 ounces of a sports drink with electrolytes to make sure you're properly hydrated. 30 min or less before the run: Keep it basic here with simple sugars: fruits such as a banana, dates, or applesauce are favorite picks.
[Learn more about carb loading and when it's appropriate here: How To Carb Load For A Race]. The most important thing to remember the night before a race is to eat a well-balanced dinner with carbs, protein and healthy fats. Your plate should be about 50% carbs, 25% protein and 25% fats.
Egg protein is considered complete because it provides all of the essential amino acids in adequate proportions to meet the body's requirements, and in this way it is similar to whey and other proteins from animal sources. Athletes and bodybuilders who use egg protein say it helps them increase muscle mass quickly.
Yes, boiled eggs can be eaten as part of a post-workout recovery snack. However, boiled eggs are not recommended pre-workout since they provide little carbohydrate and contain protein and fat, which can lead to GI distress during exercise in some people.
Eggs are one of the most nutrient-dense foods you can eat as they are packed with 13 different vitamins and nutrients and contain very high quality protein. And because of their excellent protein profile, raw egg whites have always been popular with athletes and bodybuilders.
A luxurious salmon and scrambled eggs breakfast is one of the best post-run dishes you can eat. Not only is it delicious, the protein hit you get from both the eggs and the salmon helps to repair your muscles after a run. It also helps you to consume the recommended daily amount of protein.
It's never necessary, but if you want to perform optimally on race day, you should carb load in advance. Think of it as topping up your fuel tank before setting out on a road trip. With a full tank, you won't have to stop.
Yogurt has a healthy mix of carbohydrates and protein, so it can be a good choice for before a run. It also contains calcium, which is good for bone health and probiotics that are good for your gut. Watch out for the sugar content, as some yogurts aren't as healthy as their packaging might suggest.
Don't Try Anything New on Race Day
Stick to the same clothing that you have been wearing during your training. Anything new may cause discomfort and prohibit you from running your best. To avoid discomfort or upset stomach, don't eat or drink anything new close to or on race day.
Don't eat anything greasy or creamy.
Fatty foods can upset your stomach, keep you awake at night, and cause GI problems on race morning, says personal trainer Melissa Majumdar, M.S., R.D. “Make a reservation where you know you can get a safe, standard meal,” she says.
Egg whites and egg yolks are ideal protein sources that can help carry you through an intense workout. Consuming the egg whites alone is OK, but research shows eating the entire egg can help promote higher levels of muscle repair and protein.
Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start. Eating two eggs in the morning ensures you are on the right track to hit your protein consumption goal by the end of the day.
Before a race
For longer races upwards of 10 miles, see the above suggestions. For shorter races up to 10k, you may feel happier having a lighter carbohydrate breakfast such as cornflakes, special K or weetabix. These cereals provide faster release energy and therefore can be eaten closer to the race time.