Got a big endurance event coming up? Here are some pre nutrition and exercise tips to get you ahead of the competition with just a few days to go.
First up, the top seven foods you should stock up on and why:
- Sun dried tomatoes: Packed full of iron, which helps more oxygen get to your muscles. Just 30g contains 1/2 of your RDA.
- Turkey meat: Your muscles secret weapon, turkey contains large amounts of Beta-alanine which cuts through lactic acid allowing you to push harder for longer.
- Beetroot: Bursting with nitrates, it regulates and increases blood flow by triggering the release of nitric oxide. Found to improve endurance by up to 20% more (University of Exeter.)
- Pomegranates: Not only do they pack a powerful anti-toxin punch to flush out the free radicals released when your body breaks down all that protein. They are also high in polyphenols which has been shown to cut muscle soreness and inflammation from training, preparing you for the big day.
- Orange Juice: The old vitamin C english breakfast favourite increases the amount of oxygen boosting iron you absorb by almost 10%.
- Pickles: You loose a lot of electrolytes in training especially leading up to the big event. Pickles such as gherkins are packed full of electrolytes to re-fuel your body within those few days before the start line.
- Bananas: Yes the old myth is true, They have been proven to be just as beneficial to stamina as sports drinks but without the added chemicals, bad sugars and price tag.
- Finally a big winner for us: is to stock up on some my protein pro-long. Its packed full of BCAA (Branch chain amino acids) which your body eats up through long endurance, they are essential to maintain protein synthesis and reduce catabolism as muscle can often be broken down as a source of energy during prolonged exercise. Also Pumped full of electrolytes, along with your three essential types of needed crabs, tri, gly and mono. Some of the best petrol you can buy for your body.
Everyone breaks down food differently, so its best just to follow your own intuition when it comes to eating meals before an event, don’t go crazy trying to follow some strict guidelines that your body isn’t used to. Body shocking it with crazy carb consumption and complex foods will not be beneficial at this point.
Instead here are some handy pre race meal tips:
- Small meals with healthy carbs such as quinoa, whole rain pastas, cus cus. regularly throughout the day are much better for your body. Remember you can only breakdown between 60 – 90 grams of crabs an hour, pack your body full of to much and you’ll unbalance your insulin levels.
- Leave at least a full 8 hours before your last complex carb meal and the start time.
- Start including turkey meat in your meals a few days before the event to get the Beta-alanine regulating into your muscles.
- Include beetroot, orange juice and a small bowl of porridge into your breakfast before the race and the days leading up to it.
- Take a banana to eat 45 mins before the race. Don’t eat solids between this time, liquids containing things such as pro-long are much better and more easily absorbed by the body
- Stretch every muscle morning and night the days leading up to the race, holding for at least 30 seconds.
- Hungry from all the training and needing to snack? Have some brown bread with peanut butter on. Its tyrosine content releases dopamine to improve your mental focus on the day.
- Leave at least 48 hours minimum between your last workout and the race day. You should be winding down in the week leading up to the event, not pushing PB’s.
Finally… Good luck.