Hydration: The Foundation of Performance
Why Hydration Matters: Proper hydration is crucial for every runner, especially as you enter the final month of training. Dehydration can lead to fatigue, cramping, and poor performance on race day. Maintaining a steady flow of fluids throughout your training and leading up to the event will ensure that your body is working at its optimal level. Aim to drink at least 2-3 litres of water daily, depending on your body size and climate conditions.
During Training: In the month before the race, it’s vital to stay hydrated not just during your runs but throughout the day. Dehydration can sneak up on you, so make it a habit to sip water regularly. During long runs, drink fluids every 20-30 minutes, especially if you’re running in hot or humid conditions. You can use electrolyte drinks or water with added electrolytes to maintain your body’s balance of sodium and potassium, which are lost through sweat.
Pre-Race Hydration: In the final 48 hours before the race, focus on “topping off” your hydration. Avoid waiting until race morning to hydrate, as your body needs time to adjust. Drink water consistently, but avoid over-hydrating, which can lead to bloating and discomfort. You might also want to include electrolyte-rich drinks to ensure that you’re not only hydrated but also replenishing essential minerals.
Tip: One way to gauge hydration is by checking your urine. If it’s pale yellow, you’re likely well-hydrated. Dark urine indicates dehydration, and you’ll want to increase your fluid intake.
Carb-Loading: Maximising Your Energy Reserves
What Is Carb-Loading? Carbohydrates are your body’s primary source of energy during endurance events, and in the week leading up to your race, it’s important to maximise your glycogen stores by increasing your carbohydrate intake. Carb-loading isn’t about overeating but strategically increasing carbs to fuel your body for the long run ahead.
When & How to Carb-Load: Carb-loading begins around 2-3 days before the race. This period gives your body the time it needs to store excess glycogen in your muscles and liver. Focus on consuming 60-70% of your total calories from carbs. Choose nutrient-dense carbs like whole grains, fruits, vegetables, and legumes to ensure you’re also getting fiber, vitamins, and minerals.
Examples of Carb-Loading Meals:
- Pasta with marinara sauce and a side of roasted vegetables
- Quinoa with a hearty salad and grilled chicken
- Oatmeal topped with banana and honey
- Brown rice with steamed veggies and lean protein
Tip: It’s important to avoid high-fat or overly sugary foods during this phase. While carbs are important, eating too many simple sugars or fats can leave you feeling sluggish or upset your stomach on race day.
The Best Pre-Race Meals: Timing and Composition
Night Before the Race: Your pre-race dinner should be rich in complex carbohydrates but low in fat and fiber to avoid digestive issues on race day. Focus on foods that you’re familiar with and that you know won’t upset your stomach. Pasta is a favourite choice for many runners, but rice, potatoes, or quinoa can also work well.
A typical pre-race dinner might include:
- A serving of pasta or rice
- Lean protein like chicken or tofu
- A side of easily digestible vegetables like carrots or spinach
- A small serving of healthy fats like olive oil or avocado
Avoid spicy or heavy foods that might cause indigestion or discomfort during the race.
Morning of the Race: Your pre-race breakfast is just as important. Aim to eat 2-3 hours before the start of the race to allow time for digestion. Choose foods that are easy to digest and provide slow-releasing energy. A typical breakfast might include:
- Oats with a banana
- A whole-grain toast with peanut butter
- A smoothie with fruit, spinach, and protein powder
Make sure to hydrate with water or a sports drink as well, but avoid drinking too much too close to race time to avoid bathroom breaks.
Tip: Stick to foods you’ve eaten during training. Race morning is not the time to try new foods, as this could lead to digestive upset and discomfort.
Post-Race Recovery: Replenishing What You’ve Lost
The First Hour After the Race: Recovery nutrition begins immediately after you cross the finish line. During this time, your muscles are primed to absorb nutrients and begin the healing process. Aim to consume a combination of carbs and protein within 30 minutes of finishing. This will help replenish glycogen stores and kick-start muscle repair.
Good post-race recovery snacks include:
- A protein shake with fruit
- A recovery bar with both carbs and protein
- A banana with peanut butter
Ongoing Recovery: In the days following the race, focus on eating balanced meals that continue to replenish glycogen and support muscle repair. Include plenty of lean protein (chicken, fish, beans), healthy fats (avocado, nuts, olive oil), and vegetables to ensure your body gets the nutrients it needs for a full recovery.
Tip: Don’t forget to hydrate after the race as well. Hydrating with electrolytes will help you recover faster and reduce muscle cramps.
Nutrition and hydration are your secret weapons in the final month before the Totalsports Two Oceans Half-Marathon & Ultra-Marathon. With the right fuelling strategies, you’ll be able to perform at your best, maintain your energy levels throughout the race, and recover faster post-event. Focus on staying hydrated, carb-loading correctly, and eating balanced meals before and after your race to maximize your performance. By making smart nutrition choices, you’re setting yourself up for success when race day arrives!
