Category: Blog

NUTRITION FOR FUN RUNS

With the fun run season in full swing here are a few tips and strategies you can implement in order to help you perform at your best on the day.

Prior to your event your goal in regards to food and fluid intake should be to top up your fuel stores and optimise your hydration status. Therefore the foods and fluids consumed the night before and on the morning of the event should be ones that are rich in carbohydrate and low in fat, fibre and protein. Some examples may include toast/plain muffins with jam or honey or pancakes/pikelets with maple syrup. Liquid meal supplements could be used if time is scarce. A milk based energy drink for example. The evening before you can include carbohydrate sources such as pasta, potatos and fruit. Avoid trying anything new on the day of the event and if possible plan ahead and practice your strategy a couple of times during training.

During the run fuel and food requirements will depend on a variety of factors including the race distance, the adequacy of the pre race meal, as well as the environmental conditions. For events up to the half marathon, provided you have consumed an adequate pre race meal, there is little benefit in consuming additional carbohydrate during the run. Nutrition strategies need only focus minimising the level of dehydration.