I just ran a 12k race. What type of foods should I avoid post race?


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Regardless of the length of a race, whether it is a 100m dash or a 26.2 mile marathon or beyond, it is important for your muscles to recover from the grueling exercise that it endured. Complex carbohydrates and protein are the most important nutrients needed to rebuild damage muscles. Fruits, vegetables, lean meat, eggs, dairy, and fish are excellent sources. You can see a more detailed report on the importance of post-race nutrition at the link below.

Personally, I like to go out for a steak and/or pasta lunch with a fruit smoothie for dessert. Just eat a lot of sensibly nutritious food that you enjoy. Celebrate your race and relax -- you deserve it~!

How to improve more?

sugars, and sweets

what you want to have is a LOT OF WATER and healthy choices

but defiantly stay away from sugar and sweets for right now when you run

Cramps when running?

You do not have to avoid anything. This applies to before or after the race. Eat whatever you like and whatever sits well in your stomach. A 12K race stresses a runner's cardiovascular system but does not have any of the nutritional issues of marathons or triathlons.

My Final 4.5km Cross country run is on 18 April . wad must i do to run well on that day .. For expample ..?

you should eat alot of starch before racing because they last longer and sugar only lasts about 1 or 2 kms. (pasta works best and has tons of starch.)

Im going to run 400 meters. HeLp!?!?!?

Eat everything especially carbs

I'm a senior in high school and i am a sprinter on the track team. How can i get faster?

you should have like a can of soft drink or 20 jelly babies but there isnt really a big food to avoid.drink about 2-3 glasses of water the night before and 2 glasses in the morning.

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Foods that are high in saturated fats. I would recommend eating something like a banana, yogurt, pickles, or power bar. These food will help replace some of the supplements your body needs after a medium/long run.

I need some advice?

avoid anything high in fat (like fast food)
and especially alcohol.

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