Fantastic to see my sponsors Nutramino as one of the main sponsors of this years Spartan Race - the Worlds leading obstacle race! Everything kicks off this weekend (8th April) at the South East Sprint Event! Im going to be there with the Nutramino team at every event, so I look forward to seeing you all there - make sure you come and say hello!
As part of the build up I have been asked to provide some nutritional preparation tips to ensure best performance and more importantly, that you enjoy the day, so I wanted to share this with you below;
Whether your an experienced competitor or whether this is your first ever race, your nutritional preparation before, during and afterwards can play a vital part in your overall enjoyment of the event.
The evening before the race, make sure your meal is made up mainly of complex carbohydrates ie. Pasta, rice or potatoes. A good protein source like chicken breast is advised in addition also, you can supplement this with a good lean protein shake such as Nutramino Lean Protein – 25g of protein and low in calories. Do not overeat or 'carb load' at this point as this is only likely to sit heavy and make you feel sluggish on the day. Ensure your body is well hydrated – avoid alcohol as this will only deplete muscle glycogen and de-hydrate the body.
On the day itself enjoy your breakfast at least 3 hours before the race start time. This should be made up again of carbohydrates, slow burning ones are ideal, such as Porridge with honey, whole wheat toast with jam, or fruit and yogurt. These will help to keep the levels of glycogen in your muscles high essentially allowing you to reach your maximum energy levels during the race - you can look forward to that full English the day after!
From when you wake on the morning aim to drink at least 500ml of sodium and electrolyte rich fluids – these will be retained more effectively by the body.
In the final half hour or so before the race a caffeine boost can be effective way of channeling your focus and giving your energy levels a final boost. Nutramino +PRO PRE-WORKOUT shots are in a readily diluted, concentrated form, provide a 200mg caffeine kick and can assist in reducing tiredness and exhaustion and can assist in your energy metabolism. Nutramino HEAT Functional energy is slightly less intense than the shot, put can still provide a great pick-me-up and focus pre-race. It's packed with active ingredients and provides 103mg of caffeine.
Post race make sure you reach for a good recovery supplement! Nutramino Protein XL shakes are designed specifically for post exercise recovery and provide a huge 50g of protein and 50g of carbs per serve. This will play a key role in muscle recovery and in your bodies recovery.