Breakfast before races are a great opportunity to top off your energy stores so you can compete at your highest level. You should include carbohydrates to provide quick energy during the race, protein to help maintain energy throughout the day, and fluids to stay well-hydrated and focused. A proper pre-race breakfast will maximize your energy and improve your mental focus.
How do you find the perfect pre-race meal? Megan Chacosky, Sports Dietician and Performance Chef has this advice:
“The best way to determine a perfect pre-race meal is to practice! If you’re not sure how your body will handle a certain meal, or you remember feeling tired/low energy or even nauseous after eating some other pre-race meals, spend a few days of the week practicing different types and amounts of foods before training sessions until you hit the perfect combo. Similar to getting better at any sport technique, you have to learn what to eat, how much, and when to eat that best suits YOU. Remember that your pre-race nutrition may look different from teammates’, and that’s perfectly fine – do what you need to properly fuel YOUR body to compete at its best.”
When it comes to morning fuel, for either training or racing, start your day with a balanced meal that includes 1-2 servings of whole grains, 1 serving of protein, 1-2 servings of fruits or vegetables, and something to drink (water, milk, 100% fruit juice or smoothie).
CHOW DOWN TO FUEL UP!
Quick oats, dried fruit, mixed nuts or seeds, fresh berries.
BOMBER BANANA TOAST:
Whole grain bread, nut butter, sliced banana, drizzle of honey, cinnamon.
GIANT SLALOM GRIDDLE CAKES:
Whole grain or protein packed pancakes, fresh berries, maple syrup, with Canadian bacon.
EGG RIPPER SANDWICH:
Whole wheat bagel, scrambled or pan fried eggs, spinach, mushrooms, cheddar cheese.
What does Mikaela Shiffrin eat for breakfast?
“I usually eat similar breakfasts on training days and race days to keep everything similar (and limit the variables that may contribute to me performing at a lower level than my capability.) That usually includes some fruit and cereal with milk or yogurt and/or eggs with toast.”