DITCH THE JUNK
You won’t have the energy you need for training if you only eat processed foods. Go for chicken, turkey, white and oily fish, lean red meat, natural yogurt and protein rich lentils and quinoa. Up your vegetable intake to boost your vitamin levels, and choose carbohydrates such as oatmeal, sweet potato for the nights when you train.
PLAN YOUR MEALS
Eat at least an hour before your scheduled workout. However, on race day, increase this to two hours before your race and make sure that your meal is small in size. For a pre-race dish go for a high carbohydrate meal with a carbohydrate electrolyte drink. Then post-race enjoy a meal made up mostly of carbohydrates and some protein. The carbohydrates will replenish your body’s glycogen stores for the next workout, while the protein will stimulate muscle protein synthesis.
Since most 10K races last about an hour or less, you do not need a sports beverage. However, it could improve performance. If you don’t like energy drinks, use diluted fruit juice as an alternative. Avoid caffeine and alcohol, and drink one cup of water for each 20 minutes of the run. The electrolytes you lose during exercise (sodium and potassium) can be replaced through your post-training meal or through the sports beverage.