If you're all set for the Manchester Great Run (or any other similar run or triathlon) - don't forget that the right nutrition before, during and after the run will help you achieve a better time and get back in peak condition after the energy-sapping 10K. Follow our simple tips to help you beat your best with the latest sports science.
Pre-race
Before the Great Run it's essential to ensure your muscle energy levels (glycogen) are fully-charged to get your through the full 10K. Follow the tips below to make sure you start the race with a full tank:
- Eat a carbohydrate rich diet for 3 days prior to the Great Run (time to load-up with pasta, rice, potatoes or Paula Radcliffe's favourite - bread and honey). If you're into endurance sport, then you should be eating plenty of carbs already, but it's 100% essential as you get nearer race day. Eat a serving of protein with every meal to support your muscle strength (lean meat, fish, protein shakes).
- On the morning of the run, eat a slow releasing carb-rich breakfast with some protein (such as Oatmeal, milk and a Protrient shake or cereal and poached eggs on toast).
- About 30 minutes pre-race, sip 250-500ml of Viper Active sports drink to help your body turn to your sports drink for fast energy, in preference to your precious muscle glycogen.
In-race
During the Great Run it's all about trying to maintain your energy levels, so you can go hard for the second 5K rather than flagging and 'hitting the wall'.
- Make the most of water stops to stay hydrated - dehydration causes rapid fatigue. Aim to drink around 1 litre per hour (take it on gradually, not all in one go!).
- Sodium is essential for optimal hydration so drink a sodium-rich sports drink (such as Viper Active) or Viper Active gel to help you make the most of the fluids you drink.
- During the run you'll be burning stored carbohydrates for energy (muscle/liver glycogen). Sipping a high quality sports drink or gel (Viper Active drink/gel) helps preserve your energy stores, meaning you'll make the distance without being beaten by fatigue. For a 10K run, 2 gels is ideal for most runners. Viper Active also contains branched chain amino acids, proven for their power to aid concentration, combat muscle damage and potentially boost endurance; all essentials for getting to the Great Run finishing line.
Post-race
After the race it's easy to sit back and put your feet up. However, all 10K runners know the consequences of poor recovery in the 24-72 hours post-race - low energy levels, muscle soreness and frequently a run-down feeling or susceptibility to common infections.
- low muscle and liver glycogen (low energy levels)
- muscle micro-trauma (sore muscles, weakness and aching)
- immune stress (particularly low levels of the key amino acid, Glutamax®, which is considered critical to immune strength.
Get your post-race nutrition right to combat the stress of a hard race:
- Consuming a 3:1 ratio of liquid carbohydrate:protein immediately after intense exercise is proven to aid energy recovery and supports rapid repair. Recovermax is scientifically formulated to maximise recovery in all athletes and also contains whey protein and Glutamax® to combat race stress and aid peak health. Drink it within 20 minutes of crossing the finishing line.
- 90 minutes-post race, eat a meal of carbohydrates and protein, such as tuna pasta bake or chicken breast and garlic bread.
- Extra protein will help support muscle repair. Drink a Protrient shake before bed to help you get back in good condition faster, with unique Biomax whey protein plus Glutamax®.
- Finally, to help your body get back in peak condition with all the nutrients you've given it - make sure you get a good night's sleep!
