Whether you compete in the sprint or full long distance, nutrition is crucial.
We race to challenge ourselves, to push our personal best, to compete with our limits, to measure with others and, of course, to have fun!
Nobody wants that her / his race adventure is ruined by something unexpected, like an issue due to unplanned nutrition strategy, so let’s speak about planning the best one.
IMPROVISING IS NOT A GOOD IDEA!
Planning is a good choice in order to avoid damages to your performance or even to your health: always remember that one of the critical aspects during a race like swimrun or triathlon for example, concerns the prevention of dehydration, or, in particular for swimrun, hypothermia, where nutrition plays a fundamental role. Both hypothermia and dehydration are condition potentially dangerous for your health.
RIGHT FOOD = HEAT, ENERGY AND LESS FATIGUE
Our body uses the energy from food to keep us warm, to fuel muscles and to feed our brain; during exercise, the favorite energy source for body is sugar, and in order to fight fatigue you need also water and mineral salts.
Bear in mind that you will have the opportunity to feed only while you run, and for this reason it is essential to plan the specific timing of supplements intake.
CHECK LABELS AND GET THE RIGHT ENERGY
Check carbohydrate content of products you will use and let’s do some calculation:
- 30-60g carbs/ hour is the average amount in order to maintain a stable energy
- A gel or a bar contains, on average, 20/ 25g carbohydrates
- Get 40/ 50g carbs per hour eating 1 gel PLUS 1 bar, every hour
DIGESTION AND HYDRATION
Keep away gastrointestinal discomforts, eating something (a gel or a bar) every 30-40 minutes, not all together, so the stomach can digest well.
Do not forget to drink regularly at every station.
RACE GURU OR NEW TO THE GAME?
You can bring your favourite nutrition, but on the race stations, you can always find something interesting and new that can fit your needs better than your usual brand does.
It’s always great to discover something new and –who knows - better for you. Learn more regarding the products you will find during that race and, if you are curious or looking for something new, try them in advance, during your workouts to better plan your strategy.
TRY AGAIN AND AGAIN
Test your strategy over and over again and don't be discouraged if you have to change it many times.
You will soon find something perfect for you, and your race will be pure fun!
(in case you missed it, be sure to read the previous article too! https://www.crownhealth.ch/ch_de/blog/post/your-swimrun-race-starts-from-breakfast.html )
Author: Francesca Deriu ( NutriCoach)