The principle is simple. When you go on a sporting adventure, your stomach should have already done its job. This means that the last meal before the race must have already been digested at the time of departure.

This is especially important when the intensity of the competition is particularly high and, consequently, all the oxygen present in the body is necessary to ensure performance. However, if the stomach also requires oxygen for the digestion process, disturbances are inevitable. Of course, this is not a problem if you just walk for an hour. In this case, you can also take a fondue or tiramisu for a walk.



And how exactly should the last meal be composed? We assume that the preparatory diet, in the form of an intense carbohydrate load, has already been carried out the day before and before the last meal. Despite this, even the last meal must be focused on carbohydrates. On the other hand, fats and proteins must be reduced. In order for the final meal to be digested properly before the race, it should be done three or four hours earlier and no later. Also, consider that it’s okay to eat something, but you shouldn’t overdo it anyway.

Hard-to-digest foods such as vegetables, fruit, cucumbers, or maybe a hamburger with fries or dishes with heavy sauces should also be avoided. In the same way, in the last meal, it is advisable to give up for once foods that meet the right nutritional principles, such as fiber or whole grains.


Fast-digesting carbohydrates – pasta and rice – are great for lunch or dinner. For breakfast, white bread and toast are recommended, perhaps with honey, but also cornflakes with bananas and milk or muesli with oat flakes.

The fundamental thing is that the last meal is not the first test, but is made up of known and tested foods. The experiments are completely out of place. Of course, it can be customized according to your needs. Many tolerate muesli easily, others have to be careful with dairy products. Therefore, it may be advisable, especially in competitions abroad, to bring the most important ingredients, if you do not know exactly what is available on site.

A very popular alternative is to have the last meal four hours before the competition. To ensure a sufficient amount of carbohydrates or to maintain a good blood sugar level, about an hour before the race, you will then eat a bar, a filled biscuit, a sports drink, a ripe banana, or something else that gives energy to the form. carbohydrates. To do this, it is recommended to experiment during training (perhaps keeping the same speed as the race) and record the influence on performance. The last intake of carbohydrates can also take place through a gel or a sports drink.

By the way, if you have a very sensitive stomach, on the day of the race you can, assuming you have performed the carbohydrate load in the previous days, do without solid food and prepare for the race with a drink rich in carbohydrates (without exaggerating) and easily digestible gels.

By admin