Race and training nutrition is a contentious issue with so many (widely varying) theories currently out there that it is difficult to sift through it all and find what works for you.
We quizzed ASICS FrontRunner and qualified Dietician, Mariella Sawyer on the basics of fuelling for a run.
PRE
- Don’t eat any foods that you don’t usually eat as this may upset your stomach.
- You don’t have to bulk up on carbs in outrageous quantities in the days leading up to the race. Rather stick to what you usually eat and eat regularly to avoid any blood sugar level dips.
- Hydration is NB! So many people go into races being dehydrated which sets you up for a less than good day out. Make sure you are drinking plenty in the days leading up to the race and include electrolytes such as rehidrat. A good indicator of you being hydrated is a clear urine colour. The frequent loo breaks might be annoying but your body will function much better for it.
DURING
- Eat what you have been training with and don’t let any new product hype from the race expo get to you.
- Make sure you have a race day nutrition plan
- Start eating from early on in the race as once you start feeling hungry, it’s very difficult to bounce back (personally id recommend eating every 30min)
- Stay hydrated and make use of the aid stations (familiarise yourself prior to race day so you know what nutrition will be available)
- Tip: if you struggle to eat/drink while running, walk a couple of meters. The time you may lose while walking, is time you will easily make up later as a result of having gotten in adequate amounts of nutrition.
POST
- Try and eat a good meal as soon as possible after the race made up of healthy carbs, protein and fat as your body is a lot more efficient at replenishing glycogen stores immediately after exercise
- Hold up on the post race beer until you have had something to help your body recover- the good old chocolate milk is a great option as it contains a great carb to protein ratio.
- Rehydrate yourself (electrolytes!!!)
Follow ASICS FrontRunner, @mariella_sawyer for daily tips and inspiration.
