How to plan your diet in the lead-up to a big race

A healthy, well-planned nutritional intake is critical if you are going to perform optimally during long endurance events such as marathons and triathlons. Do not kid yourself into thinking that a big bowl of pasta the night before will fuel you to the end of the race. Here’s the lowdown on how to prepare sensibly, while still eating a healthy, balanced diet.

Up to two weeks before the event………

Try to eat a consistently high level of fruit and vegetables. These are far and away the best source of essential carbohydrates. You are better to eat several smaller meals spread throughout the day, rather than one or two large meals. This will help to control your body sugar levels and allow your food to be fully metabolised. This will also keep your body well stocked throughout the day with essential nutrients. It can be worth testing some sports nutrition products at this stage if you are not used to them. Some of the highly condensed energy gels can take some getting used to. However remember that these are often very high in sugar and sweeteners and are generally not necessary or desired for regular training. Do not try to diet during this stage, let your body find its own natural balance. Just maintain a good level of wholesome nutritious home cook food.

In the few days leading up to the race………

Don’t experiment with any new foods in your diet or make any dramatic changes. Ensure you take on plenty of water as this is essential to metabolise and store energy; glycogen (your energy source) is stored in the muscles with 3 times its weight in water. If you are dehydrated, you will not perform at your optimum and will tire early on in the race. In can be worth increasing you regular water intake during these last few days. Assuming you have no medical contra-indications, it can be worth adding extra salt to your diet as you will lose this during the race as sodium within your sweat. 

On the big day…….

Try to avoid too big a breakfast. A bowl of porridge or a banana would be excellent. Avoid drinking too much fluids as you will need to stop for the toilet often and it can dilute benefit of the other nutrients you will require during the race.

After the event…….

Be sure to replace the lost fluids. Water is ideal, but a sports drink would help with rapid replacement of both fluid and nutrients, especially if you found the race particularly tough. Your metabolism will be fired up for some hours after the event, so don’t hold back on your consumption of natural, wholesome foods, all of which will replace lost glycogen stores in the muscles and restore nutrient levels.

Good luck!!