When you’ve done the training and put in all the necessary preparation, it’s only natural to want to perform at your very best on race day. Well planned and practiced nutrition can be the final factor to make your run PERFECT.
What it takes to run is a good diet, providing the nutrients required to sustain your active lifestyle, with an extra emphasis on carbohydrate-rich foods in the days leading up to the race. You also need to get your race day nutrition right, both to fuel and recover from the run. For tips on everyday nutrition visit http://futurelife.co.za/everyday-healthy-eating-for-an-active-individual/.
Here we look at race day nutrition. Remember to always trial these strategies during training to see what works best for you.
RACE DAY NUTRITION
WHAT IT TAKES TO GET STARTED
Your final pre-run main meal should be consumed 2-4 hours before, while additional snacks may be added in the two hours leading up to the race. This is the time when it’s vital to ensure that your body has enough fuel to be at its strongest during the session. The ideal pre-race meal is high in low gIycaemic index (GI) carbohydrates, moderate in protein and low in fat. If you are prone to tummy issues during exercise it is also advisable to lower the fibre content. Remember to start your run properly hydrated.
FUTURELIFE® has what it takes. FUTURELIFE® Smart food™ fits the profile of a pre-workout meal perfectly. Enjoy it as a meal, shake or smoothie. Try this delicious recipe http://futurelife.co.za/futurelife-high-energy-smart-food-strawberry-star/.
WHAT IT TAKES TO KEEP GOING
Exercise lasting more than 60-90 minutes will require you to top up your carbohydrate (energy) stores to prevent glycogen depletion and “hitting the wall”. Planned fluid intake is also essential for long runs. For the ins and outs of fluid intake during exercise visit http://futurelife.co.za/need-eat-drink-exercise/. FUTURELIFE® has what it takes. A FUTURELIFE® High Energy SmartBar is the perfect mid race snack, providing fast acting energy and electrolyte.
WHAT IT TAKES TO RECOVER
Good nutrition after a run will assist in returning your body to its pre-run state. This will help you to get maximum physical and performance benefits out of your run and protect your immune system. Aim to consume a combination of carbohydrate (to replenish energy) and protein (to repair muscles) in a ratio of about 3-4:1.
FUTURELIFE® has what it takes. FUTURELIFE® HIGH PROTEIN Smart food™ and High Protein SmartBars are safe and convenient recovery options with all the nutritional aspects that you need for sports recovery. They also have the unique benefit of SmartProtein3D, which consists of whey, soy and casein proteins. Studies have shown that such a blend is ideal for muscle recovery because it prolongs muscle protein synthesis. This occurs because each protein has a different digestion rate, leading to a prolonged delivery of amino acids. Remember that rehydration is also very important, get started by mixing your FUTURELIFE® HIGH PROTEIN Smart food™ with a generous serving of fresh water or milk.