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Fueling for a race or long run.

Hello there, I'm Jenny Falconer.

Welcome to Rumpod and the Extra Mile.

So in this episode, we're going to talk about fueling because what you eat can make a

huge difference to how you feel on race day. Before the race, your goal is simple. Top up your energy

stores. Fine. That means carbohydrates, things like oats, toast, rice or pasta, keep it familiar and easy to digest. On race

morning, you should aim to eat around two to three hours before you start. Now, something like

porridge with a banana or toast with peanut butter. That works well for many people personally for me.

I tend to have just like a dry bagel. I know it's not exciting.

Sometimes I'll liven things up and have a toasted bagel with peanut butter. I mean it's not

exciting at all but it works for me. Find what works for you. During the race, especially for

anything longer than an hour, well you will will likely need to refuel. And that's

where gels, chew, or sports drinks come in. So if you practice this in training, there will be

no surprises. During training, I practice with the gels, all different ones, just to see which

ones work best for me. I practice carrying hydration,

practice with electrolytes. I find the ones I like and then I stick to them for race day.

Hydration is so important as well. Little and often is the key. Also make sure you have been

hydrating in the lead up to the big day. And then after the race, well, this is where

the recovery begins. Try to eat within 30 to 60 minutes. A mix of carbs and protein will help

you replenish energy and repair muscles. Think something like a sandwich, a yogurt, a recovery

shake. Quite often when I have finished a race,

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