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14 May 2010

Fuel up for the Comrades

What can I eat to improve my performance? This is the question foremost in every runner's mind – and the answer, almost too easy and simple to believe: enough carbohydrates.

What can I eat to improve my performance? This is the question foremost in every runner's mind – and the answer, almost too easy and simple to believe: enough carbohydrates.

Unfortunately, unlike fat, your body can only store a small amount of carbohydrate in your liver and muscles – these limited stores can become depleted within 90 min. of hard exercise, and as soon as these stores start running low, fatigue sets in (known as “hitting the wall”).

  • e.g. bread/ pasta/ rice/ couscous/ potato/ vegetables/ fruit/ low fat milk/ yoghurt or drinking yoghurt (Yogi-sip); add some concentrated carbohydrates to help boost your carbohydrate intake for optimal carbo-loading e.g. jam/ syrup/ honey/ energy drinks/ cool drinks (avoid caffeine and alcohol as these increase urine production = dehydrate you)/ jelly tots/ jelly babies/ marshmallows/ fruit juice.
    People who do not like the sweetness of these concentrated carbohydrates, or simply struggle to eat enough carbohydrates, can include “plain or neutral” glucose polymer powder (Refuel, Fastfuel) to their meals and/or drinks which will also help to boost their carbohydrate intake.
  • Drink plenty of fluids leading up to the race. The colour of your urine should always be light/pale yellow.

  • 500 ml Refuel / FastFuel / soft drink
  • 800 ml Isostar / Game
  • 750 ml Energade
  • 650 ml Powerade
  • 1 jam or banana sandwich/roll
  • 3 medium potatoes
  • 9 jelly babies
  • 3 pieces of fruit
  • 3 ½ table spoons raisins

  • 300ml low fat sweetened yoghurt or Yogisip
  • chicken in pita bread
  • 15g biltong + 500-1000ml sports drink
  • cereal + low fat milk
  • 200ml low fat yoghurt + low fat Granola or Nutrigrain or Safari fruit bar
  • 250-300ml liquid meal supplement eg. Sustagen Sport, Build-Up
  • 250-350ml low-fat milkshake.

 
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