Gone are the days when the advice was to consume your body weight in pasta before a big race. If you follow this advice it will inevitably leave you feeling bloated and sluggish when it comes to race day. So out with the old and in with the new! Here’s my advice to get you to the start line in tip top condition.
As you read this you are most likely approaching or in your taper. This will naturally kick off the carb loading process as you pull back on your training. Add this nutrition plan on the final week and this will give you that added confidence when you get to the start of the race.
The week before your race you need to focus on consuming high-quality carbohydrates and general good nutrition – plenty of fruit and vegetables, whole grains, nuts and seeds. On the day or two before the race you should avoid high fibre foods and switch to white bread, pasta and rice in order to prevent tummy trouble. Avoid fast food, pre-packaged convenience foods and those high in refined sugars. There is no need to go mad eating all the food or cramming loads of pasta. Instead focus on including a good balance of bread, rice, pasta and potatoes in each meal and this will be more than adequate to meet your needs.
DO DRINK PLENTY OF WATER – keep track of your consumption over the course of the week. Your urine should be pale to light yellow, this means you are good to go. If not, drink more. It’s important that you reach the start line optimally hydrated.
BREAKFAST
- Avocado and smoked salmon on sourdough
- Porridge topped with apple and walnuts and a squeeze of honey
- Scrambled eggs with spinach on toast
- Granola with Greek yoghurt and fruit
- Pancakes topped with yoghurt, fruit and honey
LUNCH
- A sandwich filled with egg salad
- Roasted vegetables with couscous, rice or quinoa
- A wrap filled with lean meats and salad
- Jacket potato with beans
SNACKS
- A smoothie made with milk, one or two pieces of fruit and oats
- Nuts
- Dried fruit
- Bagel topped with peanut butter and banana
- My peanut butter breakfast bars
DINNER
- Pasta is a classic but stick to a tomato-based sauce rather than creamy. Keep to a regular portion.
- Baked potato topped with tinned tuna, Greek yoghurt, sweetcorn and coriander
- Chicken or fish with rice or bulgur wheat with steamed vegetables
- Pitta bread stuffed with chicken salad and potato wedges
THE NIGHT BEFORE
Stick to your tried and tested foods. NEVER eat anything new. Low fibre foods are important to avoid tummy troubles at the start line. But hopefully you’ve tweaked all of this to find what works for you during training. I will be eating homemade pizza, topped with vegetables and a little cheese. I will also have a little sweet treat after this, but don’t go mad.
RACE MORNING
Again, stick to your tried and tested routine. I will be eating porridge made with milk, raisins, banana and a drizzle of maple syrup. If you would usually have a tea or coffee before your long run, do the same here. This can help to ‘clean you out’ ahem, and alleviate some pre-race anxiety. Take a banana with you in your bag to have at least half hour before the start. There can be a lot of waiting around so it’s essential you have something like this on standby to top you up.
Now run, run, run. Stick to your race plan, soak up the atmosphere and have fun. You’ve made it!