1. Nutrition: Leading up to race day

The first thing to keep in mind when considering the right nutrition to complement a rigid training routine is variety. We must eat a varied diet that has a balance of all the macronutrients and fruits and vegetables. Variety in our diet ensures that we are getting in the nutrients that our bodies need in order to function at our best while staying healthy.

Our body’s primary source of fuel is carbohydrates. We need to ensure that we are including them in our diet to ensure that we are fueling our bodies for the work it is doing - especially in the context of endurance sports. To train and race well, we need to replenish muscle glycogen stores - this is one of the areas where carbohydrates are stored in our body, and when we exercise, our bodies use these glycogen stores for fuel - just like a car would use petrol. If we do not eat adequate amounts of carbohydrates, these stores do not get filled up again and we end up with insufficient glycogen. Essentially, that means we run out of fuel. Just like a car without petrol, this won’t take us very far, and performance will be affected. However, we also need the correct amounts of protein and fats.

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What we eat is just as important as the distribution of our food throughout the day. For example, there is little benefit in eating all your protein at dinner time but not eating any in the first half of the day. You want to make sure that your nutrient distribution throughout the day makes sense. This is important for a variety of reasons: to ensure that blood sugar response is balanced, which will leave you more satisfied and prevent highs and lows in terms of energy levels.

2. Hydration: Leading up to race day

Individual hydration needs will differ from person to person, and it is difficult to give a ‘one size fits all’ recommendation here because sweat composition differs from person to person.

Some people are ‘saltier’ and heavier sweaters than others, and this will mean that their hydration needs will be different. When we sweat, we don’t just lose water, we also lose electrolytes like sodium, potassium, and magnesium and it’s very important that we replace these lost electrolytes.

When it comes to hydration, there is a common misconception that water alone is enough. This is not true, and often athletes are actually dehydrated in a race - does cramping, throwing up, dizziness, headache, or nausea sound familiar? These are all common signs and symptoms of dehydration. The solution? Make sure you include electrolytes in your bladder.

One of the functions of electrolytes is carbohydrate absorption so if you are not adequately hydrated, your body will not be able to absorb carbohydrates to fuel yourself.

3. Nutrition & Hydration: The day before eat normally

• There’s no need to bulk up on carbs. Don’t eat any foods you are not used to.
• Stay hydrated: Take note of how frequently you go to the loo, as well as your urine colour. It should be a pale yellow, and you should go to the bathroom frequently.

4. Nutrition & Hydration: During the race

Adequate fueling during an event is paramount to getting the best out of your body. The Munchie Point at the 2022 Retto will be stocked with Kauai snacks that have all been selected to help you have your best race.

First off, it’s important to note that your race day nutrition should not be different from what you do in training. You must practice your race day nutrition in training. Exact timing as well as quantities. Practicing it in training won’t only help you to see what works for you in terms of taste and gut tolerance, but it will also help you to know exactly what to do on race day without having to think about it or second guess yourself.

Individual requirements will vary from person to person, but a good rule of thumb is to aim for about 0.8-1g of carbohydrates per kg of body weight PER HOUR of exercise or 1g of carbohydrates per minute of exercise e.g. 60g per hour and upwards. Make sure that you progress towards this. Don’t start at 60g per hour if you are not used to this, as you may experience gut discomfort. Your gut needs to be trained, too, so build it slowly.

5. Recovery: What to eat after the race  

It is essential to ensure that you fuel your workouts before and recover after. A good guideline for after is aiming for a carb-to-protein ratio of 3:1 within 1h-1h30 of finishing the session (quick and easy: chocolate milk - a crowd pleaser). You want to aim for 20g of protein.

After training, your body has an increased ability to replenish glycogen stores, so the sooner you get that post-recovery snack/meal in, the better.

Note: These guidelines are general, and a more individually tailored nutrition plan is something you can get from a qualified dietitian who can help you tweak your nutritional needs specifically for you.