Anita Bean, one of the UK’s leading sports nutritionists, has created a race nutrition plan for people taking part in running events around the UK. What you eat and drink in days and weeks before your race can make a big difference to your performance. Here are some simple tips for the two week countdown and some tips on what to eat and drink immediately after you race to ensure speedy recovery.
TWO WEEKS TO GO
Eating a healthy diet, including plenty of wholegrains, lean protein and fruit and vegetables will help you train hard, recover faster between workouts, and support your immune system so you won’t succumb to last-minute illnesses.
Fuel up – before your run. Plan to have a meal 2 – 3 hours before you set off. Carbs eaten with some protein and a little fat (such as porridge with milk and berries; baked potatoes with cheese; pesto pasta with chicken) will give you sustained energy and allow you to exercise longer.
Energise – No time to eat a meal? Whiz up a pre run berry power smoothie 30 minutes before you set off, which will give you enough of an energy boost and help keep the shakes at bay.
Rehearse – what you’ll be eating and drinking on race day during at least one training run. Leave nothing to chance. Practice grabbing cups and drinking on the move without spilling
Speed recovery – a post-run snack will help you recover faster and boost muscle repair. Aim for a 3:1 mix of carbohydrate and protein within 30 minutes. A berry power recovery shake provides the ideal carb: protein ratio.
RACE DAY
By now, your muscle fuel (glycogen) stores should be fully stocked and you will feel ready to go. All that remains pre-race is to top up your liver glycogen stores at breakfast (glycogen held in the liver is normally depleted during the overnight fast), replace any fluids lost overnight and keep your blood sugar level steady.
Eat early – it takes around 2 – 3 hours for breakfast to digest so schedule your pre-race meal early. If you have a 9am start, plan breakfast for 6 – 7 am.
Eat light – carbohydrate-rich foods, such as porridge, cereal, toast and fruit are good choices. If you’re feeling nervous (especially if it’s your first race) try a nutritious drink such as a pre run berry power smoothie if you can’t face solid food.
Start well-hydrated – drink 500 ml of water, a sports drink or diluted fruit juice (1 part juice to 1 or 2 parts water) during the two hours before the race, then 125 – 250 ml shortly before the start.
Pre-race combinations
- Pre run berry power smoothie
- Porridge with berries and honey
- Cereal with milk, bananas and berries
- Toast with honey or jam and milk
- Pancakes with honey, yoghurt and blueberries
POST RACE RECOVERY
Congratulations, you’ve made it to the finishing line. But your nutrition strategy isn’t over yet – you still have to replenish your fluid losses and refill your depleted glycogen stores.
Rehydrate – start with water but if you feel really dehydrated, have a sports drink or diluted juice with a pinch of salt. Aim for 500 ml in the first 30 minutes, sipping every 5 or 10 minutes until you are urinating fairly clearly again.
Re-fuel – eat a snack within 30 minutes – this can be a drink or solid food. A study at the University of Texas at Austin found that a drink with a 3:1 ratio of carbs and protein increased fuel (glycogen) storage by 38% compared with a carbohydrate-only drink.
Top snacks supplying 50 – 60g carbohydrate and 10 – 20 g protein include:
- A berry power recovery shake
- 2 x 150ml pots of fruit yoghurt
- A cereal bar plus 500 ml semi skimmed milk
- A slice of toast and honey plus a pot of fruit yoghurt and berries
