Below are some ideas of foods you should select as healthier options towards your big day.
-
Complex carbohydrates such as quinoa, amaranth, oats, sweet potatoes
Easily digestible and lighter proteins, hemp protein, pea protein, soya, fish,
chicken, eggs
Healthy fats such as flaxseeds, coconut oil, chia, avocado, salmon etc.
Nuts and Seeds such as almonds, cashews, walnuts, chia seeds, sunflower and
sesame
Fruit and Vegetables higher% on the vegetable side so 2-3 fruit max preferably
such as apples, mango, berries, peaches and 3-4 vegetables in the good carb
protein range such as the greens, spinach, broccoli, rocket, chives, cauliflower
Appropriate protein intake for an endurance athlete is around 1.4-1.7 grams protein per kg of
body weight depending on individual needs of course it could be on a lower or higher end. We
are of course all unique so don’t drastically change your diet but focus more on the type of
calories you are consuming as that’s truly what counts from an energy and immune system
perspective.
What to avoid the week leading up to your race?
- Processed foods such as instant microwave or quick meals such as take outs
- Deep fried foods completely
- Sugar and sugar laden foods, meaning sweets, chocolates, instant cereals, tinned fruits,
honey very product states the amount of sugars contained in it on the label.
- Heavy milk products and bad fats such as yellow cheeses and your more problematic
saturated fats like margarine's etc.
- Excessively high fiber food which can cause bowel discomfort
- Excessive stimulants like numerous cups of coffee and tea limit to one a day if possible
One of the most important factors in leading up to the event is to focus on proper hydration.
Ensure you take in at least 2 liters of water a day. If you consume a cup of coffee increase that
amount by 2 cups of water for every cup of coffee consumed. Caffeine has a diuretic effect and
you land up losing liquid. You want to arrive at your event properly hydrated, so ensure you drink
consistently through the day.
THE WEEK BEFORE THE RACE | FUEL GUIDE