Q: Should I carbo-load the night before a big race?
A: Eating extra carbohydrates won't help you
run faster or longer for races less than 90 minutes. But for longer races (triathlons, marathons, etc.), you'll want to make carbs
the focus of your nutrition strategy in the weeks leading up to the race—carbs
should be at the center of all meals and snacks. Then as you head into the
tapering phase of your training, simply keep your calories and carbs the same as
the weeks prior. This will help keep your body properly fueled heading into race
day.
The night before the race, eat a balanced meal comprised of whole grain
carbs, lean proteins, and healthy fats with generous
portions of fruits and vegetables. On race day, have a pre-race snack such as a
bagel with peanut butter an hour or two hours prior to lining up. And don't
forget to hydrate with water and sports drinks such as Gatorade at each fueling
station to maintain your carbohydrate and electrolyte balance during the
race.
james krotz on 22 Feb 11Should you let yourself have that midnight snack if you're having trouble sleeping and you think hunger might be part of the problem? Here are five foods that can actually help you drift off: 1. Cherries. 2. Bananas. 3. Toast. 4. Oatmeal. 5. Warm milk. 1. "Cherries". Fresh and dried cherries are one of the only natural food sources of melatonin, the chemical that controls the body's internal clock to regulate sleep. Researchers who tested tart cherries and found high levels of melatonin recommend eating them an hour before bedtime or before a trip when you want to sleep on the plane. 2." Bananas". Potassium and magnesium are natural muscle relaxants, and bananas are a good source of both. They also contain the amino acid L-tryptophan, which gets converted to 5-HTP in the brain. The 5-HTP in turn is converted to serotonin (a relaxing neurotransmitter) and melatonin. 3." Toast." Carbohydrate-rich foods trigger insulin production, which induces sleep by speeding up the release of tryptophan and serotonin, two brain chemicals that relax you and send you to sleep.. 4. "Oatmeal". Like toast, a bowl of oatmeal triggers a rise in blood sugar, which in turn triggers insulin production and the release of sleep-inducing brain chemicals 5. Warm milk. Like bananas, milk contains the amino acid L-tryptophan, which turns to 5-HTP and releases relaxing serotonin. It's also high in calcium, which promotes sleep.
