With the London Marathon tomorrow I was reading this article from the BBC Good Food website and found it interesting. So whether you are running the big race tomorrow or just keen in fitness, may be a runner or cyclist or triathlete, why not take a read of the article. It has A planner on what to eat and when the day before the big race and also what to eat on the day itself.
Race day foods
Race season is upon us. Whether you’re a runner, triathlete or cyclist, with your training plan nicely ticked off there’s one last preparation hurdle before donning the lycra: what to eat on the day.
Get ready… (24 hours to go)
The day before a big race is the time to properly hydrate your body in preparation for what lies ahead. It’s also time to carbo-load and top up your body’s glycogen supply, which is the energy source you’ll be predominantly using during the race. As a general rule of thumb; the recommendation is around 7g – 10g of carbohydrate per kg body weight per day, so for somebody who weighs 60 kilos, that’s 420g – 600g of carbohydrates to factor into your meal planning.
Example meal plan:
Breakfast: a small bowl of porridge topped with a banana, wholegrain toast or a bagel and a glass of orange juice
Lunch: a jacket potato and beans with salad
Dinner: a small pasta starter, a chicken and vegetable main served with brown rice, fruit salad and low-fat yoghurt for dessert
Snacks: bananas, crispbread, a handful of dried fruit, rice cakes with honey or jam
Click on the link to read more recipe ideas and how to plan your food…. more….
check out our new website – http://5adaycatering.co.uk/
Fresh, Healthy & Nutritious 