Optimal Pre-Race Nutrition: What to Eat One Hour Before the Race

Current evidence suggests that eating carbohydrates before exercise is likely to have either no effect or a positive effect on performance.

8 min read

March 6, 2023

When it comes to eating before exercise, it can be hard to know what to do. Some people say not to eat carbohydrates, while others say they are important for better performance. But what is the right answer?

Studies from the 1970s showed that eating carbohydrates before exercise led to high levels of glucose and insulin in the blood. This caused a sudden drop in blood glucose levels during exercise, leading to a condition called hypoglycemia. This was thought to hurt performance.

Since then, many studies have been done using different types of carbohydrates and different exercises and athletes. These studies have shown that eating carbohydrates before exercise can have either no effect or a positive effect on performance.

In short, the current evidence suggests that eating carbohydrates before exercise is likely to have either no effect or a positive effect on performance.

In a recent series of studies, the effects of eating carbohydrates before exercise were carefully looked at. The results showed that eating carbohydrates before exercise did not affect performance, even though some people experienced hypoglycemia. The amount of carbohydrates eaten and the timing of eating them affected whether someone got hypoglycemia or not. Some people were more sensitive to it, while others never experienced it.

The take-away is that eating carbohydrates before exercise is not bad for performance. For those who are sensitive to hypoglycemia, there are options such as eating low glycemic index carbohydrates or eating just before exercise. Every athlete is different, so it's important to find the routine that works best for you by following guidelines and experimenting.

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When it comes to pre-exercise meals, even the advice in textbooks can be confusing. Some sources advise avoiding carbohydrates, while others say that they are essential for improved performance. So, what's the truth?

The differing views on whether to consume carbohydrates before exercise date back to a few studies from the 1970s. These studies showed that eating carbohydrates an hour before exercise led to high blood glucose and insulin levels 45 minutes after ingestion. When exercise started, the rapid drop in blood glucose levels resulted in a condition known as rebound hypoglycaemia or reactive hypoglycaemia, characterized by symptoms such as weakness, nausea, and dizziness. At the time, it was believed that this condition would negatively impact performance. One of the early studies reported that performance was reduced when carbohydrates were consumed before exercise compared to when a placebo (water) was consumed.

Since these early studies, hundreds of studies have been conducted using different types of carbohydrates (including low glycemic index carbohydrates like fructose), different modes and intensities of exercise, and participants with varying training backgrounds. These studies have shown that carbohydrate consumption either has no effect or a positive effect on performance.

In conclusion, it's safe to say that the current evidence suggests that consuming carbohydrates before exercise is likely to have either no effect or a positive effect on performance. So, if you prefer to eat before your workout, you can feel confident in including carbohydrates in your pre-exercise meal.

Finding the Right Carbohydrate Balance Before Exercise

‍The debate around the ideal amount and type of carbohydrates to consume before exercise has been ongoing for decades. However, recent studies have shed some light on this topic and provided practical guidance for athletes.

In a series of systematic studies, the effects of pre-exercise carbohydrate intake were investigated to extract meaningful advice. Despite some instances of hypoglycemia, the results showed no effect on performance, and no correlation was found between blood glucose levels and performance. Interestingly, smaller amounts of carbohydrates (25g) were more likely to cause hypoglycemia compared to larger amounts (75g or 200g) consumed 45 minutes before exercise. Meanwhile, consuming carbohydrates just 15 minutes before exercise was less likely to cause hypoglycemia. Low glycemic index carbohydrates were also found not to cause hypoglycemia.

Another important finding was that some individuals were more susceptible to hypoglycemia while others never experienced it, regardless of their insulin sensitivity. This highlights the need for each athlete to develop their own pre-exercise routine that works best for them.

Take-aways

‍In practical terms, these results suggest that consuming carbohydrates before exercise is not harmful to performance. For those prone to reactive hypoglycemia, options such as low glycemic index carbohydrates, consuming carbohydrates just before exercise, or avoiding them in the 90 minutes before exercise can be considered.

In conclusion, every individual is different and finding the right carbohydrate balance before exercise is a personal journey. By following practical guidelines and experimenting, athletes can find the routine that works best for them.

References

Jeukendrup AE, Killer SC. The myths surrounding pre-exercise carbohydrate feeding. Ann Nutr Metab. 2010;57 Suppl 2:18-25.