Raeesa Solwa Mehtar, a biokineticist, operating coach and Girls’s Well being Subsequent Health Star 2016 high ten finalist, has run 4 marathons, an extremely and several other half marathons. Right here’s her recommendation on what to eat and drink through the race — plus, what to keep away from.
“Personally, I’d say ditch the gels,” says Raeesa. “Do you’re feeling that vitality gels make you’re feeling nauseous, sick or provide you with abdomen points? I do know I do. I’ve run 4 marathons (all below 4 hours), one extremely (below six hours) and a pair half marathons and didn’t use any type of vitality gels.” As an alternative, Raeesa fuels up on actual meals. “Complete meals solubles can simply present the vitamin and electrolytes wanted for lengthy distance endurance efforts,” she says. Listed below are her go-to methods for race gasoline that’ll get you throughout the end line feeling robust.
1. Drink plenty of water main as much as race day.
Your physique must be completely hydrated on the day of the race. I normally have small sips of water through the race.
2. Eat an excellent race-day brekkie.
On the morning of the race, I’ve the identical kind of meal that I might usually have for breakfast, which is a smoothie. You must practise your pre-race meal technique throughout coaching. The abdomen must be skilled to deal with meals throughout a future.
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3. Substitute your physique’s electrolytes.
After the primary 10 kilometres in a race, it’s essential to begin changing electrolytes. I sip on any type of vitality drink, however you might additionally go for coconut water, which is able to present pure vitality, potassium and magnesium.
4. Go bananas!
Bananas are the most effective vitality sources you may have as a runner. They’re an excellent supply of carbs and assist stop cramps. Supporters normally hand out bananas on the aspect of the street, so seize one.
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5. Pack some padkos.
Dates are simple to chew and are greater in sugar and carbs in comparison with different dried fruit – they’re certainly one of my favorite pre-race snacks. Although actually not an all-natural, actual meals, gummy bears or jelly beans are include fast-digesting easy sugars, which is able to attain the blood stream shortly, supplying you with a lift whenever you want it. Honey could be nature’s model of a sports activities gel.
Take a look at Raeesa’s operating lady’s exercise for killer abs:
6. Don’t skip the taters.
A baked potato wedges stand throughout a marathon or extremely race is like approaching an all-you-can-eat sweet stand within the operating world. They’re not the simplest issues to hold (ew…mashed potato pocket!) however when you come throughout a stand alongside the street, seize some munchies for successful of minerals and sustained vitality.
7. No surprises.
Remember to check these new meals on coaching runs as a substitute of throughout a race – simply in case your abdomen doesn’t react properly to them whereas exercising (#totesawks). If gels do give you the results you want, then by all means use them correctly: drink sufficient water, prepare with gels months earlier than, strive totally different manufacturers to see what fits you greatest and wash them down with water.