Eat by the Clock

Feed your body the right nutrients at right time throughout the day to boost your performance

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One Hour Before

"Easily digested low-fibre carbs are still the priority," says Price. "People worry that eating this close to a run means blood will be diverted away from muscles, but the journal Diabetes shows having carbs before training actually increases blood flow to muscle tissue.

Bananas are the golden ticket, containing three types of carbs, all with different speeds of utilisation in the body for phased fuelling. Taking in some casein proteins from milk and cheese now is a smart move. They drip-feed your body the building blocks of repair, and University of Texas researchers found that pre-training protein was twice as effective at halting the breakdown of muscle tissue than post-training protein, meaning you should recover quicker."

Eat: Banana, low-fat Greek yoghurt, dried fruit, whey protein shake, white toast with jam, bagel, white fish (small portion), cottage cheese (small portion), white rice, egg whites

Meal ticket: Low-fat Greek yoghurt with a banana

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Discuss this article

"Fat and fibre should be limited as they slow the transition of food through the gut"

Surely fibre speeds up the transition of food through the gut?

Posted: 19/10/2011 at 17:39

Don't quote me on this but doesn't (insoluble) fibre do its thing after leaving the gut, bulking up your stools and keeping you regular?  It seems the article is recommending avoiding high fibre foods either a couple of hours before or immediately after the run, which would require a careful balance, since you do want carbs in there.  I suppose it comes down to things like eating porridge for breakfast rather than bran flakes, etc.

It doesn't actually say whether fibre is a good thing or not or when to eat high fibre foods if that's the case.  I'll carry on eating my brown rice I think.

Posted: 19/10/2011 at 21:05

I read somewhere that you blood sodium levels are HIGHER when racing and that taking electrolytes during the race wouldn't be beneficial.....this artical seems to recmmend taking a sports drink before and during the race.  Which is correct?
Posted: 20/10/2011 at 13:41

I am confused by this. The heading is all about eating a sweet potato two hours before but at the end of the article is says...

Eat: Chicken, oats, white fish (cod, haddock), oily fish (salmon, mackerel), brown rice, low-fat Greek yoghurt, bulgur wheat, quark smooth cheese, wholewheat pasta, sweet potato, eggs, brown bread.

Meal ticket: Eggs with brown bread or fish with sweet potato

Maybe I am being a bit slow but there seems to be a whole bunch of mixed messages here?

Posted: 30/12/2011 at 15:41

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