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3-4 Hours before race…

The goal is to ensure liver glycogen stores and muscle glycogen is optimal. If your race is early morning then muscle glycogen remains intact over night. The pre race meal needs to be: High in complex carbohydrate (CHO) (200-400 calories) clears faster than fats/protein. Minimum Fibre (re potential digestion upset) Protein 10% Fats 20-25%

Avoid refined CHO as increases insulin levels. High insulin blocks lipid metabolism during aerobic exercise, leading to reduced fats for fuel conversion. Insulin also increase risk of hypoglycemia and faster muscle glycogen depletion, directly impacting performance.

Timing of pre-event meals	Early Morning Event ( 8:00 AM)	Mid Morning Event ( 10:00 AM)	Mid Afternoon Event ( 3:00 PM)	Evening Event ( 7:30 PM)
For all events eat a High Carbohydrate meal with plenty of fluids the night before	Light Snacks about 2 hrs before ( high CHO Familiar Foods,)Fluids from then on.	Normal Breakfast 3 hrs before, Fluids from then on.	Normal Breakfast on getting up, Light Snacks 2 hrs before High CHO familiar foods, Fluids from then on	High Carbohydrate breakfast with plenty of fluids, High Carbohydrate lunch with fluids, Light snacks 2hrs before (high CHO familiar foods), Fluids from then on.

 

Meal Suggestions

Breakfast

• Porridge with nuts/ground seeds, berries/bananas/agave syrup/maple syrup
• Wholemeal bread/Rye bread with scrambled egg and spinach
• Omelettes with mushroom/tomatoes with rye/wholemeal bread
• Brown rice kedgeree dominant in rice to smoked fish and vegetables.
• Wheat free museli with nuts/seeds, natural yogurt/banana and berries.
• Note cinnamon balances blood sugar and natural sweet taste.
• Wholemeal Bagel/cottage cheese/tomatoes
• Wheat raises blood sugar so mixed grain or rye is best.

Snacks 2 Hours Before

• Energy Bars high in CHO low in protein/fats
• Fresh fruit especially bananas
• Wholemeal Bagel/cream cheese/no added sugar jam/marmite
• Yoghurt/banana smoothie
• Fresh fruit juices and piece of fruit

Meal Suggestions

• Jacket Potato (sweet potato) cottage cheese/tuna/baked beans and steamed green vegetables.
• Brown Basmati rice, salmon and vegetables
• Wholegrain pasta/brown rice pasta, with mixed bean vegetable tomato sauce
• Stir fry brown rice lean meat and vegetables
• Vegetable curry of lentils/tofu with brown rice

Fluids Pre- Event

Maintaining hydration is vital, without which sweating (important for the removal of heat and toxins from the body) is hindered, transportation of glucose to the muscle is slowed down. Reduced gastric emptying and mental hinderance.

A dehydrated runner is a compromised runner

Which Fluid?

• Isotonic
• Hypotonic
• Water
• Coconut Water

For an under 90 minute race water is quick and easy to digest and absorb. For marathon runners drinks including long chain polysaccharides provide easily digested CHO.

Post Event

Rehydration is the most important factor after a race! A good guide is weighing yourself pre and post event.

• Hypertonic sports drinks replenish CHO but not vital minerals and vitamins.
• Coconut water
• Fresh fruit juices/ diluted 50:50 with water

Within 2 hours replenish glycogen stores by eating CHO.Consume CHO at 1-2g per kg of body weight. Within 30 mins consume a snack and larger meal within the 2 hours.

Snack Ideas

• Muesli Bar
• Sports drink/lucozade/Gatorade
• Banana
• Sandwich with honey/jam

Susie Rucker Nutrition