Help me with a race day cocktail

[Synpax]

Hi,

I have a 5k on Monday that is part of a job application. My inventory includes Thermorexin, Xenadrine RFA-1 (5 caps left), and Creatine.

How long before and how much of these should I injest before this make-or-break race?

 

[stuffperson]

2 Xenadrines about an hour before hand w/ 2 - 3 bananas, half a gallon of water or more.

 

[wtlftr]

your heart is gonna be racing. Staw away from HR increases, it is a 5 k right. Use your own adrenaline. If any ...hit about 400mg of caffeine.

 

[juve]

Nothing.
C'mon people it's a 5k race - small carb+pro meal, and maybe some potassium citrate. Don't consume caffeine with THIS meal or your blood sugar will coast into a high and then extreme low=bad.
Really though, I wouldn't even stress over it - get a good night sleep!

 

[Synpax]

this isn't just a race. This is a major determinant. Regardless of what I take, I will be running this so hard I will definitly throw up at the end and cross the finish line with tears in my eyes. I will be on the ground for a few minutes after I finish because that's how hard I run it.

So anything that will help me, anything....

I am greateful to each of you for answering, but this is really a do-or-die and if I don't post up a good time I may as well not get back up off the ground.

 

[mrzap]

Why would caffeine be a good thing to consume before a run? I am just curious...

My thoughts...

It constricts your blood vessels to make your heart rate faster, but I would think this would make it harder on your body as its blood transport efficiency would be decreased by the blood vessel constriction no?

 

[juve]

Potassium Citrate+Calcium Citrate. I would think electrolytes and high alkaline foods (spinach+lemons) are your best bet - you need to rebuff acidic concentration in your body. No dairy foods, no high protein - best cals=liquid: low pro+mod carb before race.
Taurine (5g's) and ALTyr(1-2g's) would be great non-stimulant additives. Definately drop creatine - it was never shown to increase endurance, and definately not speed. For muscle saturation opt for glycerol (there's a certain protocol you need to follow with this though), although that might be superfluous

I keep forgetting: what kind of job is it, if you can divulge such info?

 

[mrzap]

Drug runner?

 

[raestacio]

The reason one would take caffeine before a 5k is simply because it's a mental stimulant. It effectively makes you believe you have more energy. Numerous studies have shown that caffeine allows one to work out for a longer period of time. Unfortunately, studies have also shown that caffeine can slightly decrease maximum sprinting velocity and is detrimental to short to mid distance races. Additionally from personal experience, I would suggest taking caffeine on workout days to increase your workout intensity and thus help you better prepare, but come race day I wouldn't take too much caffeine. It sounds like you already have placed too much pressure on yourself to perform well in this race. Caffeine will enhance you nervousness, and anxiety, which have both been shown to decrease performance if they are above the optimum level. In conclusion because it's a long race the psychological effects of the caffeine may help you keep your pace in the race longer, but if it makes you too anxious your muscles will tighten up and thus you'll have to expend more energy and you'll tire much sooner than if you didn't take it. My suggestion is if you don't easily feel the effects of pressure and anxiety take the caffeine. otherwise stay away.

 

[Babyfaced Assassin]

5k = 3 miles right?
shouldn't be too hard

i'm prepping to run 20k every morning in heat for a month lol