If you’ve been training diligently for the City2Surf, it’s crucial to consider your nutrition. What you consume in the days leading up to race day will significantly impact your performance.
Proper nutrition can enhance your stamina, improve your concentration, aid in recovery, and help you achieve your best results! To ensure you cross the finish line strong, here are our top nutrition tips as you prepare for the race.
Hydration is key. While you’ve likely heard this before, maintaining proper hydration in the days leading up to race day is just as important as on the day itself. Aim to drink at least 2 litres of water daily for the week prior to the race.
If you find it challenging to drink enough water, try adding citrus or berries to your water or carry a water bottle with you throughout the days leading up to the event to sip on.
Carb loading is a technique often used by elite athletes to maximize muscle carbohydrate stores before endurance events. Since the body has a limited supply of carbohydrates in the muscles and liver, and muscles rely on these carbs for energy, it’s crucial to top up these stores 24-36 hours before the race.
However, for events under 90 minutes, such as City2Surf, carb loading offers no performance benefits and can even be counterproductive. Instead, focus on maintaining a healthy diet and slightly increasing your intake of complex carbohydrates (wholegrain breads and cereals, pasta, rice, sweet potatoes, legumes, and quinoa) 2-3 days before the race. Ensure your meals are balanced with vegetables and lean protein sources.
Ensure each meal includes a source of carbohydrates. For example, you might have muesli for breakfast, a sandwich or quinoa salad for lunch, and pasta or rice with dinner.
Remember, it’s not about overloading on carbs but about topping up your carbohydrate stores in preparation for the race. Limit your intake of high-fat and spicy foods, as they can cause stomach upsets due to slowed digestion while running.
And, of course, drink plenty of water!
A nutrient-rich breakfast is crucial on race day. Avoid having a large breakfast or trying new foods. Stick to something familiar that you know won’t upset your stomach.
Aim to eat your breakfast around 2-3 hours before the race to allow for digestion and nutrient absorption.
Opt for a carbohydrate-rich breakfast that is low in fat and fibre. A good choice is 1-2 slices of toast with honey and a banana, or oats with a banana and honey. Ensure you hydrate well before the race.
After completing the race, your muscle’s energy stores will be depleted, so aim to refuel and rehydrate immediately. Your body is primed to repair and replenish itself in the 90 minutes following the race. Choose quality carbs and good protein sources to aid muscle recovery.
Now you can enjoy that celebratory meal – smashed avocado included! Treat yourself to brunch in Bondi with wholemeal bread and poached eggs. Stick to plain water instead of sports drinks, which often contain unnecessary sugars.
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