HOW SHOULD YOU PREPARE FOR A 10 KM ?

You can run for fun or race over a variety of distances. Whatever your event, diet is very important and mustn't be overlooked. However a diet will not be the same for a 10 km compared to a marathon.

Nutritional recommendations for a 10 km are limited to the day before the event and the recovery phase.

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.)

marie-fauchille

Marie Fauchille

APTONIA Dietician / Nutritionist

THESE ADVICES MAY INTERST YOU

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Eating properly before and during exercise is all very well, but correctly managing your recovery is even better! Often ignored, the recovery stage in fact plays an essential role in rehydrating, restocking your energy reserves and muscle recovery. It also aims to get rid of lactic acid.
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I am sure you have often heard people talking about recovery drinks, but do you know exactly why they are useful? What are the benefits, especially for a sport such as triathlon?
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Following a dietary strategy during physical exercise will help you to maintain your energy reserves for as long as possible. This is done by hydrating yourself and taking on carbs at the same time. Focus on the 4 elements that are essential for performing well.
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We strongly advise athletes wishing to complete their training programme, or to simply play a match or attend trials under the best conditions, to follow the different nutritional strategies aiming to minimise water, mineral and energy loss after exercise.
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