You’ve been slogging it out on the pavement or down at the oval for the past month or two in preparation for this Sunday’s City 2 Surf, but have you thought about what your eating? Knowing what to eat and drink before and on race day can get quite technical so we’ve broken it down with some simple tips that will help get you over the line (and fingers crossed with a PB!)
Hydration is key in the lead up to Sunday. Did you know that your performance can be impaired if your dehydrated by as little as 2% of your body weight!! Aim to be drinking at least 2L everyday in the lead up to Sunday. If you’re someone that struggles to drink this much, aim to have a glass of water with your main meals and carry a water bottle with you to sip on throughout the day.
What to eat the night before?
Even though it may seem like it, the City 2 Surf is not an ‘ultra-marathon’ and whilst it’s important your meal is rich in carbohydrates, this event is not an excuse to go carb crazy! Balancing your plate with some good quality carbohydrates (think wholegrains), lean protein and a handful of veggies will set you up nicely.The most important thing is to make sure you’ve tried and tested what you plan to eat before the race (you want to be running to Bondi beach NOT the toilet!!)
What to eat on race day?
Adequate stores of carbohydrate in your muscles and liver is important for race day. The carbohydrates in your muscles will give you more power on the day and the stores in the liver are necessary to keep your blood sugar levels stable. We recommend choosing something that’s easy to digest, low in fat and rich in carbs. The type of carbohydrates you choose is important. Stick to low GI carbs like wholegrain bread or cereal as these will provide you with energy that’ll last through the race.
What to eat after the race?
During the race you will use up most of the carbohydrates stored in your muscle so it’s important to replace these stores by consuming a meal or snack containing carbohydrates. In addition to carbs, the meal or snack should include protein. It’s after the race where protein becomes more important to fuel your worn out muscles. Try to consume a meal or snack within 30-60 minutes following the race to maximise effectiveness of recovery! We will be going for wholegrain toast, poached eggs and a side of tomato and avocado 🙂
See you at the finish line!
If you’re seeking individualised nutrition advice to get you over the line for your next event we recommend seeking the advice of an Accredited Practicing Dietitian. Contact us here.