Preparation extends beyond physical training, fitness and equipment (running shoes) to the correct intake of food and liquid. A common mistake among new competitors is leaving preparation to the day itself - yet nutrition in training is of crucial importance.
When you adopt the correct dietary practices you will train and perform better and recover quicker. By following the dietary strategies suggested below, you will not only feel better but your performance level will also be a lot sharper.
Consume three to five meals each day, including a light snack or meal approximately two hours prior to training and again within one hour of finishing your exercise.
The main part of the meals you do eat should be high in carbohydrates - bread, cereal, rice, pasta, noodles, fruit and vegetables all fall into this category. All main meals also need to have some protein – low fat milk and dairy products, fish, skinless chicken, lean red meat or a vegetarian substitute are the best choices.
Increase your fluid intake, primarily by drinking more water. Have at least six glasses a day, and if on hot days you perspire, consume more. Keep a check on your intake of fatty foods – watch the pies, chocolate bars, cakes and takeaways.
The more you train, the more you need to eat and drink but do remember to choose the right foods (at least most of the time).
The day before:
Avoid all alcohol, stay clear of fatty and fried foods, increase your intake of carbohydrate foods and drink plenty.
On the day:
Have a pre-run meal two or three hours prior to the event. Choose light cereals with trim milk and fruit topped with banana, jam, honey or spaghetti. Have one or two glasses of fruit juice and drink water also. Carry a drink bottle around with you in the hours leading up to the event and have sips of water at regular intervals. Drink water at the aid stations during the run. Do remember that feeling thirsty means you are getting dehydrated, so drink before your get thirsty.
