What to Eat Before an Endurance Event?
Q. Hi Kev – As you know I am taking a 4-5 hour black belt exam on Saturday. Can you recommend a good pre-exam dinner for Friday night?
As a marathoner and triathlete, I can definitely relate to your question, and by the way, I am looking forward to watching you kick some butt tomorrow! Consuming the right foods and liquids before a long endurance-type activity is crucial. A 4-5 hour black belt exam is similar to a marathon as far as cardiovascular endurance goes, so I’ll share with you the top 5 things I do the day before a big race.Stay Hydrated! Drink a lot of water throughout the day. If you are drinking the appropriate amount of water, your urine should be clear to light yellow. Save the Mai-Tai’s for the night after the exam! Alcohol dehydrates you, and you wouldn’t want to be sparing with a hangover!
Carbs: Carbs are an essential fuel source for endurance activities like a Tae Kwon Do black belt exam. Your body stores excess energy as glycogen in your muscles and liver. Increasing the amount of carbs that you consume in the days leading to the event, while decreasing activity levels can actually increase the level of glycogen stored in your muscles. This extra stored energy will help you more effectively continue the endurance activity for longer duration while mitigating fatigue. Unfortunately, in your case, it usually takes a few days to adequately prime your glycogen stores, so carbo loading at the last minute may be as effective as Michael Scott’s Fettuccine Alfredo strategy… In your case, I would include some carbohydrate-rich foods like cereals, pasta, grains in your dinner tonight, but stick to what you’re used to! This brings me to my next point..
Stick to your usual routine: Don’t eat or drink foods or liquids that you don’t normally consume on a regular basis. Switching up your routine the day or night before can cause stomach cramps and other digestive issues.
Breakfast: Probably more important than the meal the night before is the breakfast that you eat tomorrow morning. The word “breakfast” makes sense, you are essentially breaking the 7-8 hour fast of not eating. Your body has just gone through hours of sleep without getting nutrients and you need to replenish your energy stores. Eating a breakfast will help to sustain your blood sugar throughout the beginning of the exam. I’m a big fan of oatmeal with a side of fruit and maybe some almonds or walnuts. This meal takes a long time to digest and will keep your blood sugar from spiking and crashing. Interesting fact about breakfast—one study said that the most consistent trait among people living to 100 years of age was that they never skipped breakfast!
Relax: Last, but not least, remember to relax! You have a lot to do tomorrow, so stay off your feet, chill out, and save up your energy!