·
Never use anything in a race that you haven‘t tried in training.
·
Find out what products will be supplied at race stations, and try
training with these before the event.
·
Avoid ‘double-dosing’ with carbohydrate drinks and carbohydrate
gels simultaneously; this may cause gastro-intestinal discomfort.
·
Water is fine for 10K runs; you’ll only need sports nutrition
fuel during longer runs of 90 minutes or more.
Your perfect race
Before
AIM: to fuel your muscles to start the race with full
glycogen levels. Assuming you’ve followed a balanced diet throughout your
training, the muscle glycogen your body normally uses to fuel training will
automatically be stored by your body as you start to taper. You’ll only need to
increase your carbohydrate Intake a little, around 72 hours before the event,
to ensure the levels in your muscles are adequately topped up. It’s about
increasing carbohydrates, not calories. Reducing protein and fat will ensure
your total calorie intake remains as normal, basing meals on nutrient-dense
carbohydrates and a small amount of protein. As usual, stick to plain and
familiar foods.
On race day, eat your normal pre long-run breakfast two to
four hours before the race, perhaps porridge, banana and toast, and hydrate
well with water, milk or a sports drink.
Reducing protein
and fat will ensure your total calorie intake remains as normal, basing meals
on nutrient-dense carbohydrates and a small amount of protein.
During
AIM: to keep your glycogen and hydration levels continually
topped up. During races of 90 minutes or more, you’ll need regular top-up feeds
of 30-60g carbohydrate every 20-30 minutes to prevent glycogen depletion, plus
a very small amount of protein to help your muscles. Be careful not to overdo it
- between 7 and 15g per hour, at a 4:1 carb-protein ratio - is plenty, and just
for longer races, such as marathons, as this is the amount that will help
reduce muscle damage. The majority of gels, chews and carbohydrate drinks don’t
contain any protein - although you’re more likely to find it in powdered
drinks.
You’ll need fluid and electrolytes, too. Think about
portability and choose either an all-in-one solution providing carbs, protein,
electrolytes and fluid, or a combo of different products. Test out different
solutions in training and plan your strategy beforehand so you’ll know exactly
when to take on board your nutrition.
After
AIM: to replenish glycogen stores, repair and regenerate
muscles, and rehydrate. It takes up to 20 hours to fully replenish your
glycogen stores after endurance, but muscles are most receptive within the
first 30 minutes after a race. A 4:1 carb-protein ratio will replenish energy
stores and promote muscle recovery and repair. For best results, aim for 1-1.2g
of carbohydrate per kg of body weight per hour over four hours. You’ll also
need to rehydrate and replace electrolytes lost through sweat with an
electrolyte or recovery drink. Continue until your urine is a light straw
color.
You’ll also need
to rehydrate and replace electrolytes lost through sweat with an electrolyte or
recovery drink.
Eat a proper meal as soon as you can after the race, again
with a 4:1 carb-protein ratio. A Thai chicken curry with jasmine rice is ideal,
containing protein, high-GI carbs, vitamins, electrolyte minerals and super-food
spices such as garlic, ginger and chilies, which are anti-inflammatory. When
you get home, whizz up a chocolate banana recovery shake from gofasterfood.com.
