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Nutrition

Eating to compete like Lisa

What should an athlete eat, pre-event?

• Carbohydrate loading (7-10gCHO/kg/day on the three days prior to the event) offers some advantage; however the key will be to maintain food and fluid intakes during the race and to eat while fatigued or exhausted.
• A low-fibre (prevent stomach upsets) carbohydrate rich meal should be consumed 2-4 hours before the beginning of the event.
   
  i.e Some popular ideas include cereals with fruit and low fat fruit yoghurt, tinned spaghetti or baked beans on toast, eggs on toast, porridge and banana, toast, crumpets, bagels with honey, and smoothies.
• Start the event well hydrated by drinking approximately 500mlof fluid such as a sports drink with the meal 2-4 hr before. When competing in hot climates like Death Valley, continue drinking fluid until the race start.

Tips for race day

• Plan your food and fluid intake during the race and practice during your longer training sessions.
• Use opportunities like transitions, and rest stops, to refuel and re-hydrate.
• A carbohydrate intake of 30-60g CHO/hour will meet the requirements of most athletes, depending on the event and the athlete.
• Carbohydrate food choices include sports bars, sandwiches, sweets, chocolate, baking, crackers, bread, pasta, rice, potato, rolls, breakfast cereals, porridge, dried fruit, dehydrated meals, sports drinks, gels, soft drinks such as cola, and meal supplements
   
  i.e Nestle Sustagen Sport (What Lisa used).
• Use a watch alarm as a reminder to eat and drink or have a support crew who knows the plan!
• A major practical consideration is taste fatigue, pack variety.
• Fluid needs vary with the nature of the event and environmental conditions, Death Valley can rise to 60°C. It is important to evaluate sweat losses and fluid needs in training, ahead of race day.
• For high sweat rates, utilise electrolyte containing fluids i.e Horley’s Replace, and pack sodium containing foods such as soups and vegemite.

N.B Due to the complexity of hydration as a separate issue, please see a sports Dietitian.