Cape Town Marathon Digimag Sanlam Cape Town Marathon | Page 39

UPGRADE
ANY TIME
OF THE YEAR
WHEN LIFE
CHANGES
• ENERGY:
- Take something along:
42.2km requires more energy than what your body can provide
naturally. You will need to consume energy during the race,
ideally some form of carbohydrate drink, supplement or snack.
- Start early:
It’s ideal to consume your first energy supplement after the first
60-90 minutes into the event, thereafter at 45-60 minute
intervals. Don’t wait until the last stretch when you “hit the wall”,
because your digestive system cannot then absorb food or
supplements at the normal rate. Leaving it too late is known to
cause diarrhoea and digestive upsets. Try to take an energy
supplement providing between about 20-50 grams of carbs per
hour. One typical energy gel sachet provides about 22 grams of
carbohydrates.
- Water + energy supplements:
If you use energy syrups or energy gels, you have to take some
water at the same time, to prevent stomach cramps and nausea.
The high concentration of sugars requires water to be absorbed
properly.
- Snacks and foods on the route:
Boiled potatoes, snack bars, chips, sweets, bananas and orange
slices are a few examples of foods that are packed on tables on
the route. Make sure to train with such foods if you plan to
consume them during the race.
During running, most of your blood is pooled to the
muscles, reducing blood flow to the gut. That is why
digestive upsets easily occur when eating during
long distance running.
• SUPPLEMENTS:
- Magnesium: take a supplement of 100-150mg magnesium before
or during the race. Your muscles require sufficient levels of this
mineral for the increased energy turnover and muscle contraction.
- Electrolytes: sodium and potassium should be replenished during
your run. Sports drinks or rehydration formulas are ideal to take.
- B-vitamins: On race day, your body will be converting lots of
energy from the foods you've eaten, into muscle power to run
with. This energy conversion process utilises B-vitamins. A good
multivitamin or B Complex will provide the B-vitamins that are
required for energy metabolism in your muscles.
- Arnica: Homeopathic Arnica tablets taken before, during and
after a long run may reduce muscle soreness after the run, most
probably due to the anti-inflammatory effects of arnica.
For any nutrition related questions, contact
Andrea du Plessis on [e-mail] or go to
www.facebook.com/andreaduplessis.nutrition.expert
With you
through life’s
ups and
downs.
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