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What to Eat Before, During, and After a 5K Race

GO RUN MIAMI


Participating in a 5K race requires more than just physical training. Proper nutrition will help you enjoy the race and perform at your best. Here are the key points:


Before the Race: Get Energized


  • Days before: Include complex carbohydrates (brown rice, pasta, sweet potatoes), lean proteins, and fresh vegetables.

  • On race day: Have a bowl of oatmeal with fruits or a banana and peanut butter smoothie 2-3 hours before.

  • Hydration: Stay well-hydrated in the days leading up to the race and drink a glass of water one hour before the race.


During the Race: Keep the Pace


  • Hydration: If it’s hot, consider an isotonic drink to replenish electrolytes.

  • Extra Energy: A small carbohydrate gel 15 minutes before the race can give you an extra boost.



After the Race: Quick Recovery


  • First meal: Combine carbohydrates and protein within the first two hours (protein shake with fruits or a turkey and avocado sandwich).

  • Ideal snacks: Greek yogurt with berries or chia seeds to reduce inflammation.

  • Hydration: Keep drinking water and consider drinks with electrolytes.

  • At Go Run 5K: Enjoy paella, energy drinks, healthy ice cream, and fresh fruits as part of the experience.


Support a Greater Cause


Participating in Go Run races is more than a personal challenge. These races support the Go Run Foundation, which promotes an active lifestyle and helps vulnerable communities in Latin America. Every step counts towards making a positive impact.



Join Go Run 5K


Get ready, eat well, and cross the finish line with energy and motivation. See you at the starting line to experience a unique journey full of personal achievement and solidarity!

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