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Question
Posted by: Mientjie | 2007/03/20

EATINGPLAN TWO OCEANS

Can you please give me a eating plan for the last week before the two oceans? I am going to walk the half marathon and need a lot of energy!

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Our expert says:
Expert ImageSports Nutrition

Hi Mientjie

Firstly it is important to eat for the sports you are engaging in as a way of life and not as a quick fix two weeks before an event – this way you are already setting yourself up for some level of failure. Secondly I can not give you an eating plan if I do not know what you weight is nor know what your energy output levels are. However, I can assist you with a few guidelines which I also gave to a question asked last week. I will repeat the guidelines here for you.

• Make sure that you ingest 400-800 ml of water per hour during the race. Replace 20 mmol/l of sodium per hour which will only partially replace the salt lost.
• Consume 50-60g carbs per hour during the race.
• Carbo load 3 days before the race by consuming 8-10g carbs per kilogram of body weight. Split this intake over 6 meals.
• Reduce fibre in your diet 24 hours before the race
• Eat a pre-race meal 2-3 hours beforehand – high in carbs & low in fat – e.g. fruit and yoghurt. If you cannot stomach food before the event make sure you follow point 2.
• Start the race well hydrated: consume 250 – 500 ml of a carbohydrate-electrolyte drink immediately before the race.
• Ingest lots of high GI carbs after the event to refill the glycogen stores. Also add some protein and salty foods to replace the lost sodium.

Good luck! I certainly wish you a prosperous event!!
Vanessa

The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.

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Our users say:
Posted by: mientjie | 2007/03/23

vanessa My weight is 78kg and my weekly training is 30km.

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