👋💪Sending good vibes & good luck to everyone competing in races around the country this weekend. Big shout to all #yorkshiremarathon
runners this Sunday- do your best and enjoy it! 🙌 ... ✍🏻Some lastminute advice on 'what to eat before the race' - from our top expert @thesportsdietitian
- follow her five rules and you'll be on your way - ... 👉Rule No. 1: Don't try anything new. Stick to what you know 24 hrs up to the race. Don't be tempted by anything handed at the start if you haven't tried it before. ... 👉Rule No. 2: Don't overload. Over eating can make you feel uncomfortably full and add to the sluggishness of the taper. Even just adding a couple of sports drinks in your day will help increase you carb intake by approx 100-150g/day without giving you that full, sluggish feeling oversize bowls of pasta would give you. Be prepared though to put on a little bit of weight as for every gram of glycogen that is stored, you also store 3g of water! ... 👉Rule No. 3: Keep it simple. Have your main / largest meal at lunch time the day before and have something easy in the evening: fish, jacket potato and salad or chicken pasta. Avoid anything too high in fat as this may cause tummy problems. In the morning of the marathon, anything that is particularly high in fat and or protein will take longer to digest than carbohydrate. ... 👉Rule No. 4: Don't drink too much. Be sensible and just make sure you are well hydrated and your urine is clear. In the morning of the race, have 300 - 500 ml when you wake and have small sips leading up the race. If you over do it though you will be attached to the portaloo queue for the whole morning! If it is hot you will need to pay even more attention to hydration. ... 👉Rule No. 5 : Stick to routine. Establishing a routine for the 24 hrs leading up to a long run can help you feel more confident on race day. For the morning of your race, look at what time it starts and work back from there. Looking at what time you want your breakfast (3 hrs before race) and if you need to bring a snack (r.g banana / energy bar) with you to have an hour before the race.
Best of luck! 🍀💚👏