Cape Town Marathon Digimag Sanlam Cape Town Marathon | Page 38

Race day nutrition
plan – practice it!
As important as it is to have a
nutrition plan for race day, it is to
practice it. Use your long training runs
to find out what works best for you,
advises Fedhealth Dream Chasers
dietician Andrea du Plessis.
Remember, no new tricks on race day!
DON’T try a food or drink you haven’t
tested beforehand to see if it ‘gels’ with
your digestive system while running!
YOUR PRE-RACE MEAL
If you can stomach breakfast before a race, eat
something small. If not, a sports drink is a good
substitute. On race day, you’ll probably eat breakfast
hours before the race, giving plenty of time for
digestion. Try out some of these options about two
hours before your next long run, to find out what
works best for you:
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Sanlam Cape Town Marathon | 14 th & 15 th September 2019
BREAKFAST IDEAS:
• Smoothie with fruit and milk or yoghurt
• Glass of milk
• Fruit yoghurt
• Banana
• Cereal with milk or yoghurt
• Toast with cheese and Marmite/Bovril
• Toast with peanut butter
• Protein or muesli bar
• Toast with scrambled eggs
• Oat porridge
DURING THE RACE
• HYDRATION:
- Stay well hydrated,
but also don’t overdo it.
- 500ml fluid per hour
should be enough,
if you start off well hydrated.