5 FOODS To EAT BEFORE THE RACE

As the aquathon series is in the evening focusing on your nutrition during the day is key to a successful evening race. Believe me this is something many an athlete does get wrong. Over the day focus on sources of carbohydrates from whole foods this will provide a more regulated and steady stream of glucose into your bloodstream as you digest them. Steady blood sugar will decrease your likelihood of having low energy during your race. Many of these foods are easily digested if consumed in the right quantity and won't leave you with a heavy stomach pre race. 

• Bananas

Bananas are one of the best foods for multi sport participants, and for a good reason. These easy-to-digest and completely unprocessed fruits will fuel you with 20 grams of carbohydrates in the form of natural sugars. Additionally, bananas contain potassium and manganese, which are two of the electrolytes your body requires for multi sport events. A banana is a favourite pre-sport snack, due to it's fabulous carbohydrate yield and it is easily digested.  

• BROWN RICE

One serve of brown rice (180grams cooked) will the body with 48 grams of total carbohydrate. Rice is easily digested and is slowly released into the body providing the body with long lasting energy. As it is slowly released it is gentle on the stomach. If you are concerned about fibre before a race then choose white rice.   

• ROLLED/OLD-FASHIONED OATS

One serve of oats contains 26 grams of slow releasing carbohydrates. Enjoy a bowl of oats before your race even if it is in the evening. However, if doing this allow about two hours for digestion as oats are a higher source of fibre and will slowly convert to glucose once digested. Did you know that by adding a serve of eggs to your bowl of porridge it becomes quite a tasty savoury light meal! 

• POTATOES

Potatoes for some reason have undeservedly earned a bad reputation over the years, thanks to the dieting industry. The potato is a naturally gluten free  source of carbohydrate with one serve yielding about 36 grams of total carbohydrate. Potatoes are also an excellent source of vitamins and minerals such as potassium, magnesium and vitamin B6. Potatoes are also kind on the stomach which is ideal for any participants who suffer from GI distress due to their nerves getting the better of them. So please add a potato to your pre race lunch and you will be hopefully flying up the Balscadden hill on the night. 

• GRAINS

Various whole grains including quinoa, faro  amaranth, teff, polenta and millet are the grains that compose up to about 70% of Kenyan runners diet, some of the fastest runners in the world! So when heading to the Howth Aquathon in the evening make sure your breakfast, lunch and light afternoon meal has a source of complex carbohydrate to boost your energy for the evening and perhaps you might take flight like the amazing Kenyan runners.  

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Post written by Consultant Dietitian Harriette Lynch (CORU Registered). To learn more about Harriette Lynch please visit www.healthpro.ie