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PRE-RACE MEAL PLAN RACE WEEK NUTRITION Welcome Well your race day is getting close and it’s time to get your nutrition organized. to the Blackmores Sydney Marathon pre-race nutrition guide. Hopefully you have already practiced your race fueling plan a few times and feel good about how you are going to approach the days fueling and hydration, please This guide has been designed to take the guess work out of what see the general nutrition guide if to eat for the few days before the race and race morning itself. you have not. You have put in all the effort with training over the months and For races lasting longer then 1.5-2 hours it’s beneficial to focus on what is now now it’s time to maximize your nutrition and glycogen stores to called ‘modified carbohydrate loading’ for the f2-3 days before your race. The aim is to arrive on the start line with excellent glycogen stores (carbohydrates) so as to ensure you have a great day. delay fatigue and performance decline. Blackmores.com.au CARBOHYDRATE INTAKE / LOADING • For days 3,2,1 pre-race take your carbohydrates up to 70% of total daily intake. • CHO loading has been shown to enhance endurance and postpone fatigue in • This should be somewhere between 8-12 grams of carbohydrate per kilogram of endurance exercise at a steady state. body weight. Thus a 60 kilogram female will need to consume about 480 to 720 • It does not help increase ones speed. grams of carbohydrate per day. For an 80 kilogram male this will equal 640-960 • This is not the time to be dieting or carbohydrate phobic as it will leave you grams of carb per day. short of fuel for race day • If you have never ‘carb loaded’ before, start on the lower end of this scale and see • Please see carbohydrate chart for specific amounts of CHO in differing foods. how you feel, do not go to the highest amount as this level may not be needed, • There is a table of meal ideas for the week before the race. This is not an especially if you are running to finish rather than race hard. exact plan for any specific person, these are meal suggestions that are high in • I have found with clients that most people do really well on 8-9 grams per carbohydrate and low in fibre. The volume of food you need will depend on kilogram and don’t need to move to the larger amounts which are more useful your body weight, training volume, sex and caloric needs. if you are doing a 24 hour endurance race or long distance triathlon. This is a • CHO loading is about upping your CHO intake, not upping your calories. Be marathon and most likely will be over in 3-6 hours. aware to stay within your normal food intake (calorie) range where possible. • When you increase carbohydrates in the diet you need to decrease your protein • This is where you can let go of ‘perfect eating’ and enjoy some unusual treats and fat so as not to be over eating. such as: fruit juice, jam, honey, jelly snakes, jelly beans, flavoured yoghurt, • It is good to decrease fibre intake at this time as well to limit the chances of gastrointestinal sports drinks, crumpets, pancakes and other white breads. Don’t go over the upset during the race. Thus you eat more white rice and pasta than whole grains etc. top but you do need to get the CHO amounts up so let go a little. • CHO loading is not about over eating it is about increasing CHO for optimum liver • There are many websites and Apps that will calculate your calorie and CHO and muscle glycogen stores. intake for you so you can see if you are hitting your ‘loading’ goals. The 2 • For every gram of glycogen the body will hold 2.5 to 3 grams of water and thus an easiest APPS that I have found are mynetdiary and myfitnesspal. athlete can experience weight gain of up to 2 kilos when well CHO loaded. • Alternatively you can search the web for almost any food to see what it • Your body will use this extra water during the race too! contains. www.nutritiondata.self.com is a very useful website. Blackmores.com.au Breakfast Lunch and Dinner Snacks Other Let’s look at example of a 1 day meal plan for a 60 kilogram athlete wanting to eat 8g of CHO per kilo of body weight = 480 grams day. 120-150 grams protein such Yoghurt with a piece of From the options listed in the meal and CHO tables Yoghurt with 1-2 piece of fruit as: red meat, chicken, fish fruit and a tablespoon of Fluids – best is water, mineral water Breakfast and a sprinkle of seeds and etc. plus vegetable stir fry honey (berries, banana, and herbal tea to keep fluid levels nuts (unlimited veggies) and fresh dates etc.) topped up for race day • 200 grams of vanilla yoghurt (45 grams CHO) white rice • 1 banana ( 30 grams CHO) Smoothie – 20 grams protein 120-150 grams protein plus If you are short on CHO it is ok to • 2 Tablespoon honey (30 grams) powder or yoghurt, fluid of unlimited veggie salad and 1 Hummus or guacamole add a few jelly snakes, honey, sports • Sprinkle of seeds/nuts (minimal carb) choice (juice, milk, coconut of the following: toast, pasta, and rice crackers or drink etc. to get to your Snack water etc.), 1 banana, ½ cup potato, sweet potato or rice crumpets with honey CHO goals. • Sports bar (45 grams CHO) berries and honey • Fruit juice 250ml (30 grams) Porridge ( oat or quinoa or Frittata (eggs and veggies Fresh fruit, dried fruit or Best to avoid alcohol in the week Lunch rice) with a few sultanas or use lots of potato and sweet dates and small amount of before the race…beer is not good • 2 pieces of bread (30 grams) strawberries and some honey potato) plus salad raw nuts for CHO loading • Nut butter (not race morning) • 2 Tablespoons jam (30 grams) 2 eggs as you like them, 1/3 Baked veggies plus 120-150 Muesli bar, gluten free • 150 grams baked sweet potato ( 30 grams) avocado and 2-3 pieces of grams meat / fish / other muesli bar, hot cross bun Great to add a little extra salt to Snack low fibre toast or gluten free protein source or a high CHO sports bar food in the few days before the race • 3 tablespoons hummus (6-7 grams CHO) toast plus fruit or juice • 15 rice crackers (30 grams) 2 eggs with spinach, fetta • Chocolate milk 350ml (35 grams) and mushroom sauté and 2-3 Lasagna made with lots of Jelly snakes or jelly beans DO not over hydrate, but make sure Dinner pieces toast or potato/sweet veggies (in it) or with a salad to not be dehydrated. • Protein of choice potato mash • 1.5 cups white rice (65 grams) Home-made slow cook stew/ • Stir fry veggies (aprox 20-30 grams) 150 grams of cereal (2 cups) goulash with protein and tons Chocolate milk, fruit juice, Snack plus milk, 1 banana and of veggies, add potato, sweet sports drink, 4:1 recovery Any breakfast can be eaten for • 15 jelly beans (45 grams) or berries/dates. potato or rice for increased drink can all be great high lunch or dinner and vice versa • 1.5 hot cross buns (45 grams ) CHO CHO snacks This meal plan totals approximately 480 grams of CHO, Wrap or sandwich with Post training 4:1 Carb:Protein is • Please remember this is not about being perfect or eating only super healthy, this is about Pancakes with maple syrup, 120grams protein and Small smoothie – see your best recovery ratio! getting your glycogen stores to a great level for race day. You can go back to eating your kale, yoghurt and fresh fruit plentiful veggies/salad or breakfast recipe Within 30 minutes! chia seeds and quinoa after race day! baked potato • Eating the more carbohydrate dense foods is what you need to aim for, it will feel like a lot of 2-3 Crumpets with honey or Recovery drink in a 4:1 Rice pudding or sushi rolls If in doubt use a food diary app food but 42.2 kilometers is a long way to go and you need to make sure your fuel take is full! jam and a nut butter (CHO:Protein ratio) with rice such as mynetdiary or myfitnesspal • I have found with clients that if they are really struggling I move to high CHO liquids and white rice to hit their goals Blackmores.com.au RACE MORNING NUTRITION What does 30 grams of carbohydrate look like (approximately) The morning of a race can be a nervous time. It is best to consume tried and 3 Bread 2 slices Pasta – cooked / cup tested foods/fluids and to never eat or drink anything new on race day no 4 1 Bread roll or pita 1 roll Rice - cooked / cup matter how much someone talks up a product. 2 Crumpet 1.5 Hot cross bun 1 average 1 Wheet bix 3 Untoasted muesli / cup Foods 2 1 Cereal (avg) / cup (read label) Cooked oats 1 cup • The goal is to replenish liver glycogen stores from the overnight 2 fasting state. Rice cakes 4 Sports bars Read label • Timing of your pre-race meal will depend on the start time of your event. Yoghurt – greek 300gm Fruit yoghurt 150-200gm • If the marathon starts at 7 or 7:30 you should aim to eat a light breakfast 2 Milk 600ml Honey 2 Tablespoons or so hours before the race start. Sustagen sport 2 scoops Up and go (regular) 350ml / 1 pack • Don’t sacrifice sleep for an earlier, larger meal as eating CHO during the Choc muesli bar 2 Muesli bar 2 (read label) race will compensate for a smaller meal eaten here. Pancakes 2 average Crisp bread 6 biscuits • A light meal of mainly carbohydrate is best at this time. Fruit juice 300ml Sports drink (IsoWhey 3 scoops (approximately) • Aim for 1-2 grams of carbohydrate per kilogram of body weight. Sports Electrolyte Formula) Thus if you weigh 70 kilos have a light meal of approximately 70 to 140 Gels 20-30grams (depends on brand) GU (gel ) 25 grams carb grams of carb. Jam 2 tablespoons Jelly beans 10 (read label) • Eat at the smaller end of this scale if you only have a short window before Fruit salad 1 cup Orange/apple/pear 2 medium the race; use the larger end of the scale if you have a few hours. Dried figs 4 medium Grapes 1 cup (12-14) • The meal/snack should be high CHO with low fibre, fat and protein to Banana 1 med/ large Dried apricots 10 halves w decrease the chance of gastrointestinal upset. Meal replacement drinks, 1 Sultanas / raisins / cup (45 grams) Watermelon 3 cups sports bars and sports drinks can be useful when nerves or time are a 3 factor. Dates 6 small Blueberries 1.5 cups • Great food choice can be; white bread, crumpets, honey, jam, bananas, Dates 3 (large / fresh) Strawberries 3 cups smoothies etc. Kiwi 3 Raspberries 2 cups • Often whatever you eat before a long run is the best thing to eat Pineapple 1.5 cups Mango 1 medium on race morning. Rockmelon 2.2 cups Nectarine 2 • Be aware, oats are very healthy but some people find they contain too White potato (no skin) 180-200 grams Sweet potato 150 grams much fibre for them on ‘race morning’ and result in gastrointestinal issues Carrots 300 grams Beet root 300 grams during the race. Pumpkin 500 grams Lettuce 1 kilo (not a good source ) Blackmores.com.au
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