What everyday food can help me sustain longer in a 10K race?
Carbohydrate is required to fuel your muscle when you are taking part in vigorous outdoor activities, such as endurance running. Your body obtains energy from carbohydrate during a sustained moderate to high intensity activity. Examples of carbohydrate foods includes pasta, rice, noodles, bread, potato, flour based products, etc.
The time of which carbohydrate is being taken is also important during the race to ensure that your body has sufficient nutrients to fuel the working muscle throughout the race.
Below are some tips on what to consume before training/race:
Training Tab
Before activity
If you have 3 - 4 hours, have a normal meal for example, rice and dishes or noodles. Ensure that your meal is high in carbohydrate, with some protein and low in fat & fibre. Also drink plenty of fluid with your meal.
Example of suitable meals include:
If you have 1 - 2 hours, have a light snack. Ensure you have snack that is high in carbohydrate, with or without some protein and low in fat and fibre. Drink 500-600ml of fluid with your snack
Example of suitable snacks include:
If you have less than an hour before the start of your race, stick to liquid meal, such as, banana smoothie, meal supplements, etc.
During activity:
Another concern with outdoor activity in our climate is hydration. You should ensure that you are hydrating well throughout the activity. It is advisable to start your exercise well hydrated and drink to a plan, that is to say, drink about every 20 minutes. Use sports drinks as your re-hydration fluid if the activity is more than 60 minutes of moderate to high intensity. The amount of fluid required will vary among individuals, but the important guideline to follow is to consume about 600 ml of fluid for every one hour of moderate to high intensity exercise.
As the saying goes “You are what you eat”, and therefore, it is certainly important to consume suitable food and fluid that will provide you the energy that you need for your race.
.
Article by:
Racers’ Toolbox http://www.racers-toolbox.com
The time of which carbohydrate is being taken is also important during the race to ensure that your body has sufficient nutrients to fuel the working muscle throughout the race.
Below are some tips on what to consume before training/race:
Training Tab
Before activity
If you have 3 - 4 hours, have a normal meal for example, rice and dishes or noodles. Ensure that your meal is high in carbohydrate, with some protein and low in fat & fibre. Also drink plenty of fluid with your meal.
Example of suitable meals include:
- Rice + meat/fish/chicken (skin and fat removed) + vegetables + fruits + drink
- Noodle + fishball/yong taufu/wonton soup + vegetables + fruits + drink
- Pasta + meat/chicken tomato based sauce + salads + fruits + drink
- Sandwich with roast meat/turkey ham/low fat cheese/eggs/tuna + salads + drink
- Baked/boiled potato + roasted meat/chicken or grilled fish/seafood + vegetables + fruit + drink
If you have 1 - 2 hours, have a light snack. Ensure you have snack that is high in carbohydrate, with or without some protein and low in fat and fibre. Drink 500-600ml of fluid with your snack
Example of suitable snacks include:
- Bread bun with sweet fillings + milk/soy drink
- Sandwich with jam/peanut butter/ chocolate fillings + milk/soy drink
- Cereal bars + sports drink
- Fruit bread + milk/soy drink
- Fresh fruit + yogurt + drink
If you have less than an hour before the start of your race, stick to liquid meal, such as, banana smoothie, meal supplements, etc.
During activity:
- Stick to sports drink to provide ready source of carbohydrate as well as fluid for hydration.
- For prolonged activity of more than 60 minutes, carbohydrate gel/jelly or carbohydrate bars/banana can be used as a source of muscle fuel top up along with the sports drink
Another concern with outdoor activity in our climate is hydration. You should ensure that you are hydrating well throughout the activity. It is advisable to start your exercise well hydrated and drink to a plan, that is to say, drink about every 20 minutes. Use sports drinks as your re-hydration fluid if the activity is more than 60 minutes of moderate to high intensity. The amount of fluid required will vary among individuals, but the important guideline to follow is to consume about 600 ml of fluid for every one hour of moderate to high intensity exercise.
As the saying goes “You are what you eat”, and therefore, it is certainly important to consume suitable food and fluid that will provide you the energy that you need for your race.
.
Article by:
Racers’ Toolbox http://www.racers-toolbox.com
