Rock the Race-Day Breakfast: 4 Simple Meals

LEG LUBE: Ask a dozen triathletes what they like to eat on the morning of an IRONMAN and you’ll get a baker’s dozen different answers. There are easy and convenient options, like a bagel and banana with peanut butter, a liquid meal replacement for a nervous belly, or a bowl of oatmeal and eggs, compliments of a kitchenette. Washed down with sports drink and coffee, most IRONMAN athletes swear by one of these early-morning menus.

But with so many unique needs, there are a few atypical breakfasts for thought out there. For example, have you ever considered a baked potato with fish, white rice with figs and honey, or applesauce with protein powder? Passing on the caffeine jolt, how about a cup of hot water to get the system going or kombucha tea for a happier gut?

For over a decade, research consistently shows that the perfect pre-race meal includes most the following:

  • 100 to 200 grams of carbs (400 to 800 calories) plus a little protein
  • 12 to 20 ounces water
  • Low glycemic, low fat, low fiber (liquid or solid consistency)
  • Consumed three to four hours prior to the start of the endurance event
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