The day before a 10 km
On the eve of the race, the meal will be mainly starch based. It must remain light, in other words avoid adding additional fat content (butter, cream, sauce…)
This meal must not cause indigestion, dry foods are also to be avoided, as are starch based on wholemeal flour. It is also recommended to avoid spicy, smoked or marinated foods.
The last meal before the 10 km
It must be taken 3 hrs before the start to ensure it is properly digested. It is rich in carbohydrates and easy to digest. Its main purpose is to maximise energy reserves. The supercake is just the right food.
During the 10 km
Whatever the level and/or the race time, the latter is unlikely to last more than an hour. It is worth noting that no particular requirements need to fulfilled when running under an hour for this type of event.
However, if the 10 km takes place in high temperatures, hydration then becomes essential.
After the 10 km
The purpose of the recovery phase is to compensate water and energy loss and to help with quick muscle recovery. You must therefore start to rehydrate as soon as you cross the finishing line and quickly absorb carbohydrates and proteins.
Prefer recovery drinks to provide you with all the necessary elements that athletes need during this phase.
Secondly, make sure you eat some carbohydrates (energy bars, dry fruit, fruit, gingerbread, health food biscuits, etc.)