I’m sure many of you pretty ladies would be all set to run the Standard Chartered Marathon. With just 2 days to go, there would be adrenaline rush at the thought of visualizing yourself at the start line. Your race day gear must have been sorted out and coordinated, from the sports tee, to the capris, to the running shoes, all the way down to that sweat-wicking pair of socks and a cap to match! You seem to be race ready, well…almost.
Have you also planned your race week nutrition as immaculately as the rest of the running paraphernalia? I suspect I hear an assortment of responses ranging from a ‘yes’ to a ‘no’ to a ‘may be’. No harm done so far, as you still have 2 days to fuel your body with the right nutrients that will help you set the road ablaze with your super charged legs! Run-up-to-the-race-day diet and the race day diet go a long way in making your run a wonderful experience. You really don’t want to burn out half way through the race and drag your feet to the finish line somehow. Running low on fuel or dehydrating can mess up your run in a big way.
So, here are some diet guidelines to give your running prowess a booster dose:
Good food sources: Slow or complex carbs fuel your runs consistently and revitalize worn out muscles. These are high on fibre and are slowly digested so as to deliver long-lasting energy. Whole grain cereals like multigrain rotis, oats, quinoa and brown rice, dried beans, dals, sweet potatoes, green beans are some of the complex carbs that should form part of your pre-race diet.
However, limit these high fibre foods and switch to some quick-energy simple carbs sources 48 hours before the race. These are fruits, dried fruits, fresh lemonade with honey, white potato, white rice, white pasta, etc. These are especially desirable before longer runs such as 21kms and beyond to keep your body well fuelled throughout the race.
Race Day Diet
Snack ideas: Banana/homemade granola bar/energy bar/skim milk/1 whole wheat toast with peanut butter- 90 minutes to 2 hours before the event.
Fluids: 1-2 cups of water or energy drink that contains carbs & electrolytes or sweet-salty fresh lemonade- 1 hour before the run. Keep sipping water up to 30 mins before race starts.
30-60 gms simple carbs every hour if running beyond 2 hours.
Snack ideas: Small banana/energy bar/energy gel/boiled egg/white baby potato with jacket/white bread sandwich triangles with jam/dates/raisins/oranges, etc.
Fluids: Half to one cup water/coconut water/energy drink that contains carbs & electrolytes/Electral/Gatorade/Enerzal every 15-20 minutes or so.
Snack ideas: Peanut butter sandwich/banana/granola bar/fruit yogurt smoothie/chocolate milkshake/egg & cheese sandwich/soymilk fruit smoothie/protein bar, etc. within 15 minutes of run.
A proper meal of with carbs & protein balance like dal-rice/dal-roti/chicken sandwich with veggies salad/chicken biryani/chicken breast with mashed potatoes & grilled vegies on the side/curd-rice/Veggie omelette with toast and fresh fruit, etc. around 2 hours after the run.
Fluids: One to three cups of water/energy drink that contains carbs & electrolytes after the run. And sufficient water through the day thereafter.
So, lavish your daily diet with these handy tips, and add that extra bounce to your running shoes! Happy running!
So, lavish your daily diet with these handy tips, and add that extra bounce to your running shoes!
Fitness Expert, Nutritionist and Author
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