Race Nutrition tips from our friends at Runners Kitchen
Survive the heat and humidity
Dehydration is not just about losing water through sweat, it also means a loss of important electrolytes such as sodium, potassium, chloride and magnesium. Dehydration not only slows you down but can also have severe health consequences such as heat exhaustion. Prevent dehydration slowing you down and keep powering through your event a rehydration drink.
Fuel your body
During strenuous or prolonged exercise, your energy demands are high. Your body’s primary source of energy is from stored carbohydrates in the form of glycogen. Eating carbohydrates before an event can help build your glycogen stores and prevent muscle damage. Avoid muscle damage by supplementing with a combination of easily digested protein, carbohydrates and electrolytes.
Energy for endurance
Keep your energy levels up and improve stamina with high energy snacks containing protein and carbohydrates. Aim to consume a high energy snack every two to three hours.
Energy Gels are light and easy to carry, providing you with a much needed energy boost. They usually contain 26 g of carbohydrates to replenish your glycogen stores. Energy Bars are also an ideal quick snack providing carbohydrates, protein and additional nutrients and give you the fuel to keep going.
Rest and recover
After a long day of pushing yourself to the limit, it is time to rest and recover. These are a few easy steps that will help you feel refreshed and ready for more:
Rehydrate – ensure you are properly rehydrated and replenish the electrolytes lost during the day with a rehydration drink.
Refuel – consume low GI carbohydrates and nutrient dense foods such as apples, pineapple, banana, sweet potato and carrots after your event to replenish glycogen stores.
Repair – muscles need protein for recovery. Foods that are high in protein include lean meats, tinned tuna and eggs.
- Rest – rest your body and get as much sleep as possible to assist recovery.