What to eat the day before:
Don’t eat too much, but eat the right foods. You will be relying on your glycogen stores during your commando challenge, therefore eating a good portion of carbohydrate is very important the day before the race. Choose low to moderate GI (Glycemic Index) carbohydrates to aid with blood glucose regulation and to give you more sustained energy. Don’t forget a portion of protein (a moderate portion is best) and some vegetables on the side as these will provide the very needed antioxidants.
- Brown rice with fish, side of broccoli and a small salad.
- Sweet potato with grilled chicken, green beans and salad are great options.
- Jacket potato with baked beans and a green salad.
On the day:
On the day of the race you want to eat a small carbohydrate rich meal about 1-2 hours before you start.
- Toast with peanut butter and a drizzle of honey.
- Porridge with cinnamon, berries, seeds and a drizzle of maple syrup.
- If you are in a rush, an easy option would be a protein bar or couple of bananas.
Keep an eye on your hydration prior to the event, but don’t drink too much just before the start of the challenge (nobody likes to run on a full bladder). Keep a water bottle with you and sip throughout your challenge. How much depends on how much your are sweating. The guideline is about 400-800ml per hour of exercise.
What to eat after you reach the finish line:
The aim post exercise, is to replenish your glycogen stores (carbohydrate) and aid muscle recovery (protein). Aim for your post work your meal to be 3:1 carbohydrate to protein ratio.
As intense exercise raises inflammation and the levels of harmful free radicals it is important to counteract these natural metabolic processes with a good dose of anti-oxidants from colourful fruits and veggies.
Aim to eat your post exercise meal within 45min for best results.
- Smoothie with banana, berries, greens and protein powder.
- Hard boiled eggs, oat cakes and a small punnet of berries.
- Fruit salad, handful of nuts.
- Rice cake with tuna and watercress.
- Protein bars.
Magnesium is your friend, this mineral helps us soothe and relax sore muscles post exercise. Epsom salt bats are an easy way to absorb magnesium into your body, add a mug full of Epsom salts into a warm bath and relax. Don’t forget to drink as magnesium salts can be dehydrating. And don’t forget to eat your greens, they are an amazing source of magnesium.
Well done for making the decision to take part in the Commando Challenge and good luck!
Thank you Linda, all great advice as usual and we wish everyone good luck on the challenge too.