How would you recommend changing your diet in the run-up to a race?
Give us your advice by leaving a comment below.
How would you recommend changing your diet in the run-up to a race?
Give us your advice by leaving a comment below.
It depends on the distance you’re covering and the time you want to do it in.
For distances shorter than 10K, you don’t need to focus on carbo-loading because your stores of glycogen (the body’s most easily accessible stores of energy) should see you through. Just eat a meal with a hearty portion of pasta, rice or potatoes (ideally boiled or steamed).
For longer distances, such as the half-marathon or marathon, you DO need to focus on techniques like carbo-loading. Carbo-loading means reducing the intensity (or frequency) of your runs in the three days before a long run (defined here as greater than nine miles).
During this period, eat plenty of high-carbohydrate foods like pasta, rice and potatoes. Boiled new potatoes are one of the best sources of carbs and because they are cooked in nothing but water, also one of the healthiest.
This technique helps build up stores of glycogen, which is the energy the body burns first (before converting fat stores into energy). This is also why some major city marathons hold “Pasta parties” or “Potato parties” the day before the big race.
Cut out all alcohol a week before the race. Alcohol has a dehydrating effect and because it can take up to 48 hours for the body to be fully hydrated, drink at least a litre of water a day (preferable two if you can manage it).
Use time not spent training to build your levels of hydration. If two litres sounds like a lot, try sipping water from a bottle throughout the day. This technique can also help control hunger pangs.