Has the Commonwealth games inspired you to start an exercise programme or train for a run? The Mother’s Day Classic is coming up on 13th May and unlike training for a marathon you don’t need months and months of training or a finely tuned nutrition plan to have fun and do well. In this blog I’ll share with you a nutrition plan that you can implement for healthy, everyday training.
During any training period, you need to eat the right things to support your training, your body and your immune system. This way your body can avoid the flu or common cold and you won’t be stopped from exercising or competing.
If you are training for an event what you eat the day before and on the day is really important to give you the energy you need to run.
Glucose fuels the brain and muscles, and runners need strong bodies and brainpower to perform. The best food for quick energy is carbohydrates as they break down into glucose faster than fats and proteins can be converted. If you’re looking for quick energy, carbohydrates are the way to go.
When we think of carbohydrates our go to is of breads, pasta and cereal. The better choices are from quality carbohydrate sources like whole grains (brown rice, whole wheat bread, quinoa, with a dose of starchy ones like sweet potatoes). Other food choices should come from low-fat dairy products, fruits and vegetables.
The daily diet’s role determines how you train, recover and stay well leading up to race day. What you eat on the day is more important. The Mother’s Day classic runs are early in the morning so your dinner the night before should serve as your main meal. This meal should be rich in carbohydrates, moderate in protein, and low in fat. Avoid foods high in fat or fibre because these can make digestion tough and lead to GI distress the next day.
Carbo-loading before a race is a known practice for runners. Eating a plate of breadsticks and or pasta is a scientific process that involves decreasing training and increasing carbohydrate intake in the days before an event. When done correctly, it can allow an athlete to maximize their muscle glycogen stores, which is the fuel used in longer races, to avoid “hitting the wall.”
Research has shown that this technique is only useful for athletes competing in events lasting 90 minutes or longer, which is rarely the case with a 5K.
Here is a nutrition plan from Mel at Vitalogic that you can implement for yourself. It includes what to eat while training and also what to eat the day before race day!
Good luck with your training and nutrition program and I can’t wait to hear the results of the Mother’s Day Classic fun run.
See you in the great outdoors,