Telkom 94.7 Cycle Challenge Nutrition Tips.
The Telkom 94.7 Cycle Challenge is around the corner. Here are some of my TOP NUTRITIONAL TIPS for race day.
Fluids:
The hot November conditions, makes this race a challenge due to the heat, dryness and often warm winds. Preventing dehydration is key to sustained performance:
- Start hydrating two days before race. Your urine should be just yellow/ straw coloured. If its dark/ you can smell it, you are dehydrated.
Pre race:
- Start drinking on waking
- Drink between 300-600ml of fluid in the hour before the race. You can do this while getting ready or in the car on the way to the event.
During the race:
- Drink to a plan – steady drinking throughout the race
- Include carbohydrate-rich isotonic sports drinks. These will top up carbohydrate stores and maintain fluid balance
- ‘Still’ drinks are better tolerated than fizzy drinks
- Add ice or freeze overnight to keep cool
Post race:
- Drink 500ml of fluids after the race and make sure you are rehydrated before heading to the beer tent!
Foods:
Choose foods that you would ordinarily use to train with. New foods combined with nerves could cause gastrointestinal upset.
Pre-race:
- Eat a mixture of carbohydrate and protein at least 60 minutes before the race as this will improve endurance capability as it will top up blood glucose levels; enhance muscle glycogen stores; and restore liver glycogen content. Good examples include: breakfast cereals with fat free/ low fat milk; toast with eggs/ cheese/ peanut butter; liquid meal replacement such as Future Life
During the race:
- Top up carbohydrate by using a food/ supplement of your choice. Good examples include Isotonic sports drinks (provides carbohydrate and fluids); dried fruit; sports bars and gels
Post race:
- The most effective refuelling occurs within 30 – 60 minutes after exercise and is referred to as the ‘golden hour’. It is essential to eat carbohydrate for optimum recovery of glycogen stores. Also, the effect of post-exercise protein intake is best seen when the protein is combined with a carbohydrate. Chocolate milk has been found to be the best recovery snack after exercise as it contains the correct ratio of protein:carbohydrate. Other good recovery snacks/ meals include: sandwiches/ wraps with protein filling; pasta dishes and smoothies
GOOD LUCK and see you there!
If you would like more information or a personalised sports nutrition plan, please contact me.
Email:nicoladrabble@gmail.com
Website: www.nicoladrabble.co.za
Facebook: Nicola Drabble – Registered Dietitian
Twitter: @NicolaDrabbleRD
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