Adventure & Wildlife Magazine - Vol 1|Issue 5-6| Nov 16 - Jan 17 Vol 1|Issue 5-6| Nov 16 - Jan 17 | Page 34

ADVENTURE & WILDLIFE
Pre-run nutrition
Remember not to experiment on the event day and risk your run. Avoid fatty, spicy and high fibre foods or anything
that takes too long to digest. Prefer simple carbohydrate sources like fruits or porridge or even a smoothie which is
well tolerated that a heavy meal. Have this meal 2 hours prior to the event. Fluids are as important as carbohydrates
to avoid cramps.
During-run nutrition
Role of nutrition during run is to prevent fatigue, maintain electrolyte balance and prevent hypoglycaemic
(low sugar) episodes. Energy gels or sports drinks containing 5-6% carbs are recommended
considering the ease to carry and save time while running. A few pieces of dry fruits and nuts or fruits like banana or
orange may also be preferred choice by a few runners if they are used to these snacks during their practise sessions.
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Vol 1|Issue 5-6|Nov 16 - Jan 17