Proteins in breakfast on race-day

zwuba

Hi folks,

I'm wondering if it would be a problem to consume some protein-heavy drinks for my IM race-day breakfast?

On my RR I used some smoothies but you really have to drink a LOT of them (which I can't in the night - so I drank just 2pcs = 320kCal). Today I found some nice protein-heavy but very high-calorie-dense drinks which are completely fibre free where I get 500kCal out of 400ml.

The only thing I'm worried about is the high amount of protein of almost 19g/bottle.

 

Scott Alexander

That's what race rehearsals are for, to see what your body can do BEFORE race day!

Personally, I make my own smoothies for breakfast each morning when at home. When I'm traveling for training or a race day, I drink an Odwalla super protein smoothie and another Odwalla. All my usual calories in two small smoothie bottles. Just my $.02.

Dino Sarti

I do protein every morning - big workouts, races, normal days. I use 1 scoop of protein powder with 8oz water. My n=1 is that it works for me. YMMV....

Nemo Brauch

I like a little easily digestible protein in my pre-race breakfast. It seems to help me from getting that hungry feeling early on in the race.

zwuba

Hmm putting that all together why not just having a "normal" recovery drink (http://www.powerbar.de/lib/html/02_products/details/recovery.html) for the early pre-race breakfast?
It has a lot of calories and protein ... anyone already used that?

Peter Greagg

Stephan — I use a 4:1 carb/protein recovery drink @ 2 am (600 cals), and then toast and jam, banana and Gatorade for breakfast 2 hour before the start.
I then have quarter of a power bar every 30 mins on the bike which has, among other things, protein in it. I am never hungry in an IM.

Swanie

My pre-race meal, EVERY race is two Chobani Pinapple Greek Yogurts- high in protien and good balance of carbs. Then two Gu's 20 minutes before race start. It works for me every time, but I practiced with before trying it.

Sheila Leard

Stephan

Your main objective to a pre-race meal is to eat what you can digest without any form of bloating/gas, very low fiber, enough protein to help normalize blood sugar - which is about 25gm for men, and enough carbohydrate to top off glycogen stotage. Depending on your weight and race distance will determine how many toatl calories. There is no need to eat an enourmous amount of food before a race. I suggest that pre-race eating starts the day before! If the race starts at 7am than do not be gourging yourself at 7pm the night before. You need time to digest your food. Think about getting in familiar calories the day before and taper your food 14 hours before the gun goes off the next morning. If you got your calories in the day before than your pre-race meal should not have to be something that starts in the middle of the night. Sleep is free speed.

My favorite pre-race meal is coffee and cream, Cream of Rice Cereal with coconut oil, 8 oz soy milk, nibble on a banana and sip on EFS sports drink while setting up.

Sheila Leard,RD, CSSD, CPT

Certified Specialist in Sports in Sports Dietetics

Certified Personal Trainer 

 

 

zwuba

Wow so many great inputs - THX to all of you!

I think I'll do it like Peter - get up at @ 2AM an get a PowerBar Recovery Drink with 150g powder + water. This will give me 590kCal (30g Protein + 106g Carbs) and as I've used it already hundreds of times I know my body can easily take that
After talking another short nap I'll get up for the second lighter breakfast to have a Müller Milkrice giving another 200kCal (7g Protein + 32g Carbs) with Coffee as usual.
Then I'll just take in Powerbar IsoActive drink until 6am.
From 6:00 to 6:45 I'll not put in any energy (water only) so allow blood sugar regulation.
Then 15min before start I add an additional PowerBar Gel (100kCal)

In terms of Carbo-loading I have very good experience with Sponsers "Carbo Loader" drink. I used it already on my last two 70.3 and it just works great for me. I'll do a 2 day loading cycle (Friday + Saturday).