11/10/2023 0 Comments What to eat the day before a race![]() ![]() Caffeinated drinks can offer the added benefit of an energy boost. If you are well hydrated your wee will be pale in colour, if you need to drink more it will be darker in colour and have a strong smell.īefore the event any fluid you can tolerate except alcoholic drinks will help hydrate you, you don’t just have to opt for water. When it comes to hydration before the event drink to thirst and to keep an eye on the colour of your urine. So someone who weighs 70kg would look to consume between 70 and 280g (between 210kcal and 840kcal) of carbohydrate in that period. This time a person should aim to consume between one and four grams of carbohydrate in the period of time between four and one hours before the event. On race day itself the same advice regarding food choices applies but the amount you should look to consume is slightly different. ![]() Cereal such as Rice Krispies, Corn flakes, Frosties etc.White pasta or rice with a tomato-based sauce.Want more? Here’s how much protein female runners need. Aa much as possible the carbohydrates should not be paired with any fibre, fat or protein, as they slow down the rate at which our digestive system can release the energy stored in our food. So for example a runner weighing 70kg would be looking to take on board 700g of carbohydrate in the 24 hours leading up to an event This is the equivalent of 2100 kilocalories (kcal). Research suggests that runners should aim to consume 10g per kilo of their bodyweight of carbohydrates in that time frame. This is because while protein, fat and fibre are vital for our optimal health, it is carbohydrates that the body is most efficient at converting into energy. The best way to ensure this is to take on a large amount of energy in the form of quick-release carbohydrates in the 24-hour period leading up to the event. As far as energy is concerned the key is to ensure that your energy stores are full but in such a way that the body can quickly use that stored energy. The two most important things to consider in the period leading up to your event are hydration and energy. This guide will help you ensure your nutritional intake helps your body reap all the benefits of your training so that you can enjoy and perform at your best during your event. It’s equally important to refuel well afterwards in order to help your body to fully recover. Ensuring that your body is well fuelled before and during your event can also make a massive difference to your performance on the day however, but is often overlooked. Planning and keeping to a training plan is of course vital in order to prepare your body for events. ![]()
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