{"id":6869,"date":"2023-12-07T16:10:07","date_gmt":"2023-12-07T15:10:07","guid":{"rendered":"https:\/\/www.overstims.com\/conseil\/?p=6869"},"modified":"2023-12-08T15:45:36","modified_gmt":"2023-12-08T14:45:36","slug":"what-should-you-eat-before-a-race","status":"publish","type":"post","link":"https:\/\/en.overstims.com\/conseil\/what-should-you-eat-before-a-race\/","title":{"rendered":"What should you eat before a race?"},"content":{"rendered":"<h2>Should you really finish your meal 3 hours before a race or long training?<\/h2>\n<p>One of the most applied rules, and probably one of the least well-founded! A full meal actually takes much longer to digest. In 3 hours, the digestive effort is at its maximum&#8230; and the available energy at its minimum! In fact, it&rsquo;s just as inadvisable to set off on a full stomach as on an empty one.<\/p>\n<p>The feeling of a \u00ab\u00a0settled\u00a0\u00bb stomach reassures many athletes, giving them the impression of being able to hold out longer and be more efficient. However, exerting oneself when the body is in the throes of digestion inevitably leads to digestive disturbances that are detrimental to the athlete.<\/p>\n<p>It&rsquo;s better to play around with the composition of your last meal than to force yourself to eat it several hours before departure.<\/p>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"img-responsive img-center\" src=\"https:\/\/www.overstims.com\/conseil\/wp-content\/uploads\/2019\/09\/Petit-dejeuner-buffet-hotel-1024x485.jpeg\" alt=\"Les viennoiseries, c\u00e9r\u00e9ales et jus de fruits ne sont pas parfaits avant une comp\u00e9tition - Overstim.s\" width=\"1024\" height=\"485\" \/><figcaption>Pastries, cereals and fruit juices are not ideal before a race<\/figcaption><\/figure>\n<h2>What foods should I avoid before a race or long training session?<\/h2>\n<p>The last meal should be as energetic and easily digestible as possible. Here is a non-exhaustive list of foods to avoid or limit before an event:<\/p>\n<ul>\n<li>Viennoiseries, pastries.<\/li>\n<li>Excess jam, butter and spreads weigh down the stomach.<\/li>\n<li>For savory breakfast aficionados, deli meats, sausages and cheese should be avoided, as these foods are very fatty and have a long residence time in the stomach.<\/li>\n<li>Tightly brewed coffee, large quantities of coffee, highly infused tea: these can cause digestive problems and accentuate dehydration during the event.<\/li>\n<li>High-fiber foods such as walnuts, hazelnuts, oat bran, oat flakes, wheat bran, wholemeal breads, unripe fruit, berries (passion fruit, blackcurrants, redcurrants, raspberries, blackberries, etc).<\/li>\n<li>Foods containing lactose, such as cow&rsquo;s or goat&rsquo;s milk, yoghurt, butter, fromage frais etc.<\/li>\n<\/ul>\n<h2>What&rsquo;s the ideal last meal before a race?<\/h2>\n<p>Before a race such as a cyclosportive, triathlon, marathon, half-marathon or trail, your last meal should fulfill two objectives:<\/p>\n<ul>\n<li><strong>Replenish your energy levels<\/strong> by topping up your glycogen stores.<\/li>\n<li><strong>Limit digestive problems<\/strong> during the race.<\/li>\n<\/ul>\n<p>Your last meal before the race must be :<\/p>\n<ul>\n<li><strong>rich in carbohydrates\u00a0<\/strong>and provide<strong> good-quality protein,<br \/>\n<\/strong><\/li>\n<li><strong>easily digestible and easily assimilated<\/strong>,<\/li>\n<li><strong>low in fat<\/strong>,<strong>plow in fibre<\/strong> (avoid wholemeal bread, fruit juices or raw fruit).<\/li>\n<\/ul>\n<p>Most importantly, your nutritional protocol (what you eat and when you eat it) must have been validated beforehand during training. No tests on the competition day!<\/p>\n<p>The <a class=\"cta-link\" href=\"https:\/\/en.overstims.com\/energy-cakes\">Gatosport<\/a> (energy cake) OVERSTIM.s is the ideal last meal before an endurance effort. It meets all the criteria of digestibility and complete nutritional intake.<\/p>\n<p>Did you know? <a class=\"cta-link\" href=\"https:\/\/en.overstims.com\/energy-cakes\">Gatosport<\/a> (energy cake) is the first energy cake on the market, created in 1982 by OVERSTIM.s.<\/p>\n<p>The many advantages of <a class=\"cta-link\" href=\"https:\/\/en.overstims.com\/energy-cakes\">Gatosport<\/a> (energy cake) OVERSTIM.s compared to a traditional breakfast:<\/p>\n<ul>\n<li>It has a <strong>high energy content<\/strong> thanks to its complex and simple carbohydrates.<\/li>\n<li>It provides good quality <strong>protein.<\/strong><\/li>\n<li>It&rsquo;s<strong> easy to digest,<\/strong>\u00a0preventing intestinal problems during the race and leaving you in full possession of your resources.<\/li>\n<li>It <strong>can be consumed up to 1 hour before the start of the race,\u00a0<\/strong>thanks to its high digestibility. You&rsquo;ll benefit from an appreciable <strong>sleep gain<\/strong> so you can rest properly on the last night before your competition.<\/li>\n<li>If you&rsquo;re on the move, you can prepare your <a class=\"cta-link\" href=\"https:\/\/en.overstims.com\/energy-cakes\">Gatosport<\/a> (energy cake) in advance. It keeps for 3 to 4 days in cling film.<\/li>\n<\/ul>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"img-responsive img-center\" src=\"https:\/\/www.overstims.com\/conseil\/wp-content\/uploads\/2022\/12\/gatosport.png\" alt=\"\" width=\"1080\" height=\"1080\" \/><figcaption>Gatosport OVERSTIM.s<\/figcaption><\/figure>\n<h2>Is the pre-race meal different for each type of event?<\/h2>\n<p>Whether breakfast precedes a half, marathon, ultra-trail, cyclosportive or triathlon, <strong>the main principles remain the same<\/strong> : digestibility and a sufficiently complete composition including complex and simple carbohydrates and good-quality proteins.<\/p>\n<p>On the other hand, the quantity can sometimes be different: marathon runners (for example), given their longer energy expenditure, will need to eat a slightly larger pre-race meal (maximum 1\/2 Gatosport).<\/p>\n<p>The need for free-radical-fighting antioxidant nutrients may be greater for longer events.<\/p>\n<h2>How to manage your pre-event meal on the road?<\/h2>\n<p>If you don&rsquo;t sleep at home, you can prepare your <a class=\"cta-link\" href=\"https:\/\/en.overstims.com\/energy-cakes\">Gatosport<\/a> (energy cake) in advance, and keep it in cling film for 3 to 4 days.<\/p>\n<p>Another alternative is <a class=\"cta-link\" href=\"https:\/\/en.overstims.com\/sports-breakfasts\">Spordej<\/a> an energy cream version of <a class=\"cta-link\" href=\"https:\/\/en.overstims.com\/energy-cakes\">Gatosport <\/a>(energy cake). It requires no cooking and can be consumed 15 to 30 minutes before the start of the race.<\/p>\n<p><a class=\"cta-link\" href=\"https:\/\/en.overstims.com\/sports-breakfasts\">Spordej<\/a> is a quick-to-prepare, energy-boosting and easily digestible preparation for everyday use.<\/p>\n<p>Simply pour the desired amount of <a class=\"cta-link\" href=\"https:\/\/en.overstims.com\/sports-breakfasts\">Spordej<\/a> into a small bowl and mix with water or a plant-based drink (almond, hazelnut, rice, etc.). Ready in a matter of seconds, it&rsquo;s the solution to the headache of the last meal before your event.<\/p>\n<p><a class=\"cta-link\" href=\"https:\/\/en.overstims.com\/sports-breakfasts\">Spordej<\/a> also accompanies you on a daily basis during training periods and is perfect to consume :<\/p>\n<ul>\n<li>Before a <strong>morning workout<br \/>\n<\/strong><\/li>\n<li>Before a session during your <strong>lunch break<\/strong><\/li>\n<li>After work if you&rsquo;re planning a <strong>late afternoon workout<\/strong><\/li>\n<li>Before a <strong>late workout<\/strong> if you&rsquo;re not sure whether to eat a full dinner or just a snack<\/li>\n<\/ul>\n<div class=\"row row-product-list\">\n<div class=\"col-xs-12\">\n<div class=\"row isotope\">\n<p><!-- PRODUIT 1 --><\/p>\n<div class=\"col-xs-6 col-md-3 col-lg-3 product-shape \">\n<div class=\"product-list-item same-height div-link \">\n<figure>\n<div class=\"product-image \">\n<div class=\"product-image-wrap\"><img decoding=\"async\" class=\"img-responsive\" src=\"https:\/\/www.overstims.com\/images\/produits\/list\/5072-gatosport-choco.png\" alt=\"Gatosport\" \/><\/div>\n<\/div><figcaption>\n<div class=\"product-rating\"><\/div>\n<h3><a href=\"https:\/\/en.overstims.com\/energy-cakes\/gatosport\">Gatosport (energy cake)<\/a><\/h3>\n<div class=\"product-info\">The last energizing, easily digestible meal before a sporting event<\/div>\n<\/figcaption><\/figure>\n<\/div>\n<\/div>\n<p><!-- FIN PRODUIT 1 --><br \/>\n<!-- PRODUIT 2 --><\/p>\n<div class=\"col-xs-6 col-md-3 col-lg-3 product-shape\">\n<div class=\"product-list-item same-height div-link\">\n<figure>\n<div class=\"product-image \">\n<div class=\"product-image-wrap\"><img decoding=\"async\" class=\"img-responsive\" src=\"https:\/\/www.overstims.com\/images\/produits\/list\/5061-gatosport-amande-bio.png\" alt=\"Gatosport bio\" \/><\/div>\n<\/div><figcaption>\n<div class=\"product-rating\"><\/div>\n<h3><a href=\"https:\/\/en.overstims.com\/energy-cakes\/organic-gatosport\">Gatosport bio<\/a><\/h3>\n<div class=\"product-info\">The last energizing and easily digestible organic meal before a sporting event<\/div>\n<\/figcaption><\/figure>\n<\/div>\n<\/div>\n<p><!-- FIN PRODUIT 2 --><br \/>\n<!-- PRODUIT 3 --><\/p>\n<div class=\"col-xs-6 col-md-3 col-lg-3 product-shape\">\n<div class=\"product-list-item same-height div-link\">\n<figure>\n<div class=\"product-image \">\n<div class=\"product-image-wrap\"><img decoding=\"async\" class=\"img-responsive\" src=\"https:\/\/www.overstims.com\/images\/produits\/list\/5021-boite-spordej-vanille-pecan.png\" alt=\"Spordej\" \/><\/div>\n<\/div><figcaption>\n<div class=\"product-rating\"><\/div>\n<h3><a href=\"https:\/\/www.overstims.com\/petits-dejeuners-sportif\/spordej\">Spordej (energy cream)<\/a><\/h3>\n<div class=\"product-info\">Energy-boosting, easy-to-digest pre-exercise cream<\/div>\n<\/figcaption><\/figure>\n<\/div>\n<\/div>\n<p><!-- FIN PRODUIT 3 --><br \/>\n<!-- PRODUIT 4 --><\/p>\n<div class=\"col-xs-6 col-md-3 col-lg-3 product-shape barre_proteinee boite en_periode_entrainement proteinee\">\n<div class=\"product-list-item same-height div-link\">\n<figure>\n<div class=\"product-image\">\n<div class=\"product-image-wrap\"><img decoding=\"async\" class=\"img-responsive\" src=\"https:\/\/www.overstims.com\/images\/produits\/list\/spordej-bio-5037.png\" alt=\"Spordej bio\" \/><\/div>\n<\/div><figcaption>\n<div class=\"product-rating\"><\/div>\n<h3><a href=\"https:\/\/www.overstims.com\/collations-avant-effort\/spordej-bio\">Spordej bio<\/a><\/h3>\n<div class=\"product-info\">Energizing and easily digestible organic pre-exercise cream<\/div>\n<\/figcaption><\/figure>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Should you really finish your meal 3 hours before a race or long training? One of the most applied rules, and probably one of the least well-founded! A full meal actually takes much longer to digest. In 3 hours, the digestive effort is at its maximum&#8230; and the available energy at its minimum! In fact, [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":6737,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[271],"class_list":["post-6869","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-tips"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>What should you eat before a race? - OVERSTIM.s<\/title>\n<meta name=\"description\" content=\"Avant une \u00e9preuve sportive, il est essentiel de fournir \u00e0 votre corps les nutriments n\u00e9cessaires pour optimiser vos performances tout en \u00e9vitant toute sensation de lourdeur digestive.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/en.overstims.com\/conseil\/what-should-you-eat-before-a-race\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What should you eat before a race? - OVERSTIM.s\" \/>\n<meta property=\"og:description\" content=\"Avant une \u00e9preuve sportive, il est essentiel de fournir \u00e0 votre corps les nutriments n\u00e9cessaires pour optimiser vos performances tout en \u00e9vitant toute sensation de lourdeur digestive.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/en.overstims.com\/conseil\/what-should-you-eat-before-a-race\/\" \/>\n<meta property=\"og:site_name\" content=\"OVERSTIM.s\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/OVERSTIM.s\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-12-07T15:10:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-12-08T14:45:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.overstims.com\/conseil\/wp-content\/uploads\/2022\/12\/images-article-wordpresse-1920x1280.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1280\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Bruno Hiernard\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@OVERSTIMS\" \/>\n<meta name=\"twitter:site\" content=\"@OVERSTIMS\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bruno Hiernard\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/en.overstims.com\\\/conseil\\\/what-should-you-eat-before-a-race\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/en.overstims.com\\\/conseil\\\/what-should-you-eat-before-a-race\\\/\"},\"author\":{\"name\":\"Bruno Hiernard\",\"@id\":\"https:\\\/\\\/www.overstims.com\\\/conseil\\\/#\\\/schema\\\/person\\\/5d825dd42eaa3e6393ede9fffa49224a\"},\"headline\":\"What should you eat before a race?\",\"datePublished\":\"2023-12-07T15:10:07+00:00\",\"dateModified\":\"2023-12-08T14:45:36+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/en.overstims.com\\\/conseil\\\/what-should-you-eat-before-a-race\\\/\"},\"wordCount\":861,\"image\":{\"@id\":\"https:\\\/\\\/en.overstims.com\\\/conseil\\\/what-should-you-eat-before-a-race\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.overstims.com\\\/conseil\\\/wp-content\\\/uploads\\\/2022\\\/12\\\/images-article-wordpresse-1920x1280.jpg\",\"articleSection\":[\"Nutrition tips\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/en.overstims.com\\\/conseil\\\/what-should-you-eat-before-a-race\\\/\",\"url\":\"https:\\\/\\\/en.overstims.com\\\/conseil\\\/what-should-you-eat-before-a-race\\\/\",\"name\":\"What should you eat before a race? 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