EVENTS

RACE DAY NUTRITION STRATEGIES

For breakfast, keep it small and simple with carbohydrates and protein. Simple ideas are a protein shake, porridge, cottage cheese, fruit, or a muffin. Coffee is fine, too.Especially when training or leading up to a race, eating every three to four hours will keep your energy levels up, again choosing carbs and protein: Tuna with rice, lean meat and a baked potato, cottage cheese with fruit, or chicken pasta are all good ideas.Snacking throughout the day with foods like Greek yogurt, energy bars, fruits, and vegetables are all fine.Eat something small and full of complex carbs 30 to 60 minutes before training.Eat a large protein and carb-rich meal and an L-glutamine (amino acid) supplement within 90 minutes after training.This should go without saying but – no junk food and eliminate that processed sugar!Drink plenty of water and hydrate with sports drinks that are low in sugar when necessary.Sleep! Rest! You’re no good without it.