What to eat before and after a 10K

Allow a meal time to digest according to your own experience. For an early start or if hungry, a small familiar carbohydrate food such as a banana, toast or rice may feel better than a high-fat meal. Portion size depends on run duration and your gut.

Practice your pre-run meal in training rather than trying it for the first time on race day. Drink according to conditions and thirst; avoid forcing excessive water.

Eat a normal meal with carbohydrate, a protein source and produce when convenient: rice with fish or tofu, for example. Rehydrate gradually, especially in heat. A 10K runner does not automatically need gels or supplements.

If you manage blood glucose, digestive illness or medication, seek individual nutrition advice before an event.