The Right Way To Fuel
Monday, 28 November 2011
Extract from the December 2011 issue of Runner's World
What to do before race day to ensure your tank is full
6 WEEKS BEFORE
Two or three days prior to your longest run, start eating more carbs and less fat and protein. “You’ll get a sense of what foods agree and disagree with your stomach,” says Anthony Meade, an Adelaide-based sports nutritionist.
1 WEEK BEFORE
Make a plan
“A plan is especially important if you’re travelling to a race,” says Meade. Pack plenty of snacks, like sports bars, cereal and dry biscuits. Check menus online and make restaurant reservations.
2 OR 3 DAYS BEFORE
Switch to carbs
From now through your race, 85 to 95 per cent of your diet should be carbs. Eat after taper runs. “That is when muscles are primed to store glycogen,” says Meade.
Don’t stuff yourself
Dinner should be familiar and carb-heavy but a comfortable serve size. Eat on the early side so you have lots of time to digest. “You want to wake up race day ready to top up – not bloated from the night before,” says Meade.
Three hours before the start, eat 150 grams of carbs, such as a crumpet and yoghurt or sports drink and oats. Early race? Get up at 3a.m., eat, and go back to bed.
*Purchase the December issue at newsstands in Australia and New Zealand