In parts 1 and 2 I've been talking
about race nutrition to ensure that you have few tummy trouble, here
I look at before and after and some...
Pre-race Nutrition
If you think practising your racing
nutrition is the only important thing you could be heading for a
problem. What you eat before you start, before you need to use your
gel/drink/banana is key too.
My pre-race nutrition starts in earnest
on my first long run. Ensure that the breakfast for your long run is
something that will not cause any stomach issues for you. Crucially,
use that breakfast strategy on race day.
Staying at a hotel? Check the menu (and
times!) and bring your own food if needed and you can e.g. I like a
bowl of porridge before a run, if the hotel does not have porridge
option I take instant porridge that can be made with just the kettle
in my room.
Can't replicate your pre-long-run
breakfast? Then change it so that you can! Nothing new, remember?
Here's my strategy, develop and practise yours!
The day before my races I ensure that I
am hydrated, I drink a lot of water (3-4 litres), this will mean that
I start well hydrated as don't seem to be able to drink much before a
race without taking yet another trick to the toilet queue.
The evening before I never have
anything spicy and usually I love a good chilli or curry. I will
often have a steak or meaty stew. I know that you'll be asking why
not pasta? Well for me that would actually cause the problems I 'm
trying to stop here although for many runners it is the staple
pre-race meal. I also ensure that I have lots of veggies – plenty
of vitamins to support the run and my later recovery.
I do also have one glass of red wine, I
think that this helps me sleep (although I doubt that it is the
case), it certainly stops me from worrying so much about the day to
come.
Post-Race Nutrition
Does it matter you say? Well not as
much as pre and during but it can really help your recovery if you
eat the right things after the event.
Protein will help your muscles to
recover more quickly (it's the building blocks of those cells). I
plan to have (another!) nice steak after my next marathon and perhaps
a few glasses of bubbly. Take it easy with the alcohol post race
though as you may already be a little dehydrated and the drink will
make it worse plus you may also get drunk more quickly!
Portaloo Avoidance strategies
OK – if all else fails and nerves get
the better of you or the gels/drinks that you practised with still
make you ill, there is always Imodium (or other products that have
the same effect). I have to admit to taking this before most races. I
urge you to be careful though, ensure that any drugs you take are
safe for you and be aware that taking a product to stop you from
'going' may have a longer term effect than simply the day of the
race.
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