RACE DAY NUTRITION
Advanced Sports Dietitian, Chloe Mcloed says you should consume a meal 1-4 hours before your race. Ensure this meal is familiar and you have practiced it in training prior to prevent gastrointestinal issues during the race.
• With 2-4hrs available pre-race, aim to include a main meal which includes a low-GI source of carbohydrate and moderate amount of protein.
• 1-2hrs available pre-race, aim to include a high-GI, carbohydrate rich snack that is low in fibre, fat and protein. If you have time for a main meal, you can also use this opportunity to top-up your fuel stores with an additional snack.
• During the Race, consume familiar sources of carbohydrate during the race (i.e. practiced in training) A good rule of thumb to go by is consuming a source of carbs (such as a gel or sports drink) every 30-40mins.
• As soon as possible following the race, consume a high-quality protein source to aid muscle recovery and a carbohydrate option to replace depleted carbohydrate stores.
• Within 4hrs, consume a recovery meal that includes carbohydrate, protein, colour and healthy fats to support and enhance recovery.
It’s important to remember there is a big difference between fuelling to optimise performance, and fuelling because you need to. Sure, you might be able to run 21.1km without taking anything on board, but, will you run faster if you do? Most likely you will. Click here for Chloe’s in-depth nutrition guide.