Category: Race prep

According to sports nutritionists, proper fueling can improve endurance performance by up to 20%, highlighting why it's essential to plan what to eat on the morning of a 10k run. A strategic breakfast can top up your glycogen stores, providing the necessary energy to power you through the finish line without hitting a wall.

Did you know a 1% body weight loss due to dehydration can decrease performance by 10%? Knowing how much water to drink week before a marathon is a delicate balance, crucial for race day success and preventing issues like hyponatremia.

Even mild dehydration, defined as a 2-3% drop in body mass, can significantly compromise both your physical and mental performance on race day. Knowing how to properly hydrate before race day is the cornerstone of a successful event, ensuring your body is primed for optimal function from the starting line to the finish.

According to a review in *Sports Medicine*, diets high in carbohydrates can improve endurance event performance by up to 3%. Learn how long should you carb load for a marathon to tap into these benefits and ensure you're fully fueled for the 26.2-mile race.

Research has consistently shown that strategic carbohydrate loading can improve endurance performance by 2-3% in events lasting over 90 minutes. So, is it good to carb load before a race for all athletes? This guide explores the science behind maximizing your fuel stores and provides the definitive strategy for race-day success.

An athlete's performance can drop significantly with as little as a 2-3% body mass deficit due to hypohydration. Knowing what's the best breakfast before a race is equally vital for ensuring your body is fully fueled and ready to perform at its peak for your upcoming event.

According to a review in *Sports Medicine*, a high-carbohydrate diet can improve performance in endurance exercise by up to 3%. So, are carbs good the night before a race? The answer depends on your race distance and how you implement your pre-race nutrition strategy.

According to Kenyan runners, who hold many top marathon times, carbohydrates account for a significant portion of their diet. This practice highlights the vital role of carbs like pasta in fueling athletic performance, but the question of **is it good to eat pasta before a race?** depends heavily on timing, portion, and type.

Research indicates that optimal glycogen stores can fuel endurance athletes for up to two hours during a race. Mastering **what kind of carbs to eat before a race** is essential for topping off these reserves, delaying fatigue, and ensuring you have the energy needed to cross the finish line strong.

Starting your hydration strategy days before your race can prevent performance-diminishing dehydration, which is far more effective than just chugging water on race morning. Discover precisely how much water to drink before a 10k race to ensure your body is properly prepared for the challenge ahead.