Gear up with good nutrition

Whatever your level of competition, a well-planned nutrition strategy will provide you with the energy and nutrients to support your training and performance on the day.

Many athletes place all the emphasis on their race-day nutrition to ensure excellent performance on the day.  Although this is a critical component of success, the weeks leading up to a race are equally important in terms of optimal nutrition and hydration.  

 Here are some important tips to consider:

• Mix it up 

Build a variety of foods into your daily meals – all foods have different nutrient benefits to offer.

• Focus on your refuelling 

After training, refuel your reserves with delicious, nutrient-rich meals, such as oats porridge with almond butter, toasted seed loaf with hummus and pumpkin seeds, a baked sweet potato with chickpeas and tzatziki, or a smoothie made with yoghurt, milk, peanut butter and banana.  For some simple recipe inspiration, visit the Pick n Pay Fresh Living website at pnpfreshliving.com

• Find the right fats 

Choose the unsaturated fats, like those found in nuts, seeds, olive oil and oily fish (pilchards, sardines and salmon) as these are considered anti-inflammatory and heart healthy.   

• Plan for protein 

Include animal and/or plant-based proteins into all your meals but don’t be tempted to overdo it.  Excessive intakes are not necessary and may even be harmful. A high-energy, nutritious diet will allow you to get more than enough protein to meet your increased needs. 

• Concentrate on fluids

Avoiding dehydration is critical to ensure optimal performance. Start training sessions well-hydrated, and on hot days, have extra water just before you start. Give preference to water and limit caffeine-containing beverages or alcohol as these can have a diuretic effect.  

• Practice makes perfect

Use your longer training sessions to test your nutrition strategy for race day and assess which foods and drinks work best for you so you have no surprises on the day.

• Rest before race day 

Schedule 24-36 hours of rest following your last training session.  

It’s always best to seek individualised advice from a dietitian for recommendations specific to your needs.  To find a registered sports dietitian in your area, contact the Association for Dietetics in South Africa (ADSA) at adsa.org.za.

Pick n Pay employs the services of a registered dietitian to provide free nutrition advice to the public. Make contact with Juliet Fearnhead via the Pick n Pay Health Hotline on healthhotline@pnp.co.za