No matter how hard you train the way you fuel can make or break your race, naturally the Gentlemen’s Guide is here to make sure you’ve got the nutrition know-how to see you through your next event. Follow these basic do’s and don’t’s to keep it simple and avoid reuniting with your breakfast on race-day…
Don’t complicate things: The idea of preparing your own mid-race fuel may be a wholesome one, but before attempting any DIY concoctions, ask yourself: “Is this worth it?” Equally, acknowledge that the beauty of a pre-packaged energy source is in its practicality; baked sweet potato isn’t nearly as appealing after 22 sweaty miles stuffed in your back pocket.
Don’t carb-overload: ‘Carb-loading’ is an established means of leaving you with plenty of fuel to burn on race day. A mountain of pasta the night before, however, is just going to leave you bloated and lethargic. Instead, go down the little and often route. Aim to consume 8-10g of carbs per kg of bodyweight, spread over five or six meals, for the final four days before your race.
Stick to what you know: Race-day build-up is not the time to experiment with exotic new foods or spicy flavours. Bypass that new sushi restaurant and resist the allure of jalfrezi for another few days. Instead, opt for the familiar and err on the side of caution.
Beware excessive gel use: Energy gels can be a useful training aid, but their importance is often overstated. There’s also only so much sugary gloop that the human body can withstand (before rejecting it spectacularly), so find out what works for you in training and avoid taking on any extra ‘panic’ gels mid-race.
Leave no trace: Being a gentleman runner doesn’t exclude you from the basic laws of civilised society. Whatever your fuel of choice – bars, gels, drinks – be sure to discard of packaging by the on-course bins or put it in your pocket until the race is over.
