Have a good run
If you plan to exercise your calf muscles this winter with UAE hosting a series of long distance runs, Hunter Foods, bronze sponsors of recently concluded Dubai Women’s Run, offers participants a guideline on how to stay on track
There is a nip in the air and the sun has definitely mellowed down. And with UAE laying down rubber tracks across the country for those who wish to show their Fitbits that they mean business, it’s time to bring out your running shoes from hibernation and be an active part of the hectic running season that is about to take off.
While it is important that you keep your muscles supple and nerves calm 24 hours before the big race, it is equally important to eat right as well. Experts from Hunter Foods, the bronze sponsors of the recently held Dubai Women Run, share a guideline on what you should be eating leading up to your big race.
Breakfast is key, starting the last 24 hours nutritionally fed and hydrated should be your objective number one.
Option 1: Lizi’s Granola, 5gm Hunter’s Gourmet Organic Flax Seeds, 5gm Hunter’s Gourmet Organic Chia Seeds, 5gm Hunter’s Gourmet Organic Cocoa Nibs, ½ cup of full fat greek yogurt, half a fruit (apple, kiwi, clementine). Option 2: 2 slices Rye or Norlander bread or 2 pieces of Nairn’s Organic Super Seeded Oatcakes or Flahavan’s Quick Oats with 1 spoon of peanut butter, 5gm Hunter’s Gourmet Organic Wheat Grass powder dissolved into 35ml-50ml of water, half a fruit (apple, kiwi, clementine). Option 3: 2 strips of Turkey Rashers, 2 eggs (any style), 1 slice of Rye bread or Nairn’s Organic Super Seeded Oatcake or Flahavan’s Quick Oats, along with half a fruit (apple, kiwi, clementine). Mid Morning: Open a cold All Natural Kambay King Coconut Water of your choice. Hydration is important to building your body towards exertion.
Feeding the body throughout the day is key. So it is important to eat the right kind of proteins, fibre and carbs. A portion of grilled chicken, fish or tofu along with 1 cup of steamed mixed vegetables such as broccoli, cauliflower, green beans and carrots and ½ cup of cooked Hunter’s Gourmet Organic White, Red, Black or Tri-color Quinoa make for a satiating lunch. Later on in the afternoon, enjoy one fruit of your choice with half a cup of full cream greek yogurt, or a sugar controlled snack bar, preferably higher in protein.
It’s best to eat your dinner before 8pm. After all, you don’t want to feel heavy when you get up early next morning to get ready for the race. Make a meal of pasta or Hunter’s Gourmet Organic Quinoa; and a portion of protein. We suggest chicken, fish or tofu in alfredo sauce. Enjoy this meal by opening your second cold bottle of Coconut Water. This is a good mix of protein, carbs and fat, to carry your body through to the following morning.
Plus: Try to lay off the spicy food or food that you are not familiar with, or that you have not prepared yourself. Your stomach may be sensitive to certain ingredients.
ON THE DAY OF THE RACE
Try to wake up at least 2 hours before race time. Upon waking, consume 1 large glass of temperature controlled water. Enjoy Lizi’s Granola or Nairn’s Superseeded Oatcakes. Sip on a Coconut Water as you head to the event or a bottle of water. Try to limit your intake within an hour of race time, to avoid un-necessary toilet breaks.
Stretch well and enjoy your run, full nourished and hydrated!
Lastly, and most importantly, have fun!
P.S. To ensure you don’t go off track as far as your fitness goals are concerned, reduce the amount of carbs you consume on days when you are not competing.