If you have a short or long distance race coming up soon, here are a few tips that will help you. No matter what kind of race you are doing, whether this is a 5km, 10km, half marathon, full marathon, tough mudder it is important to 'carb load' the day before the race. Because of the shear intensity and duration of the race, you will need a good energy supply to keep going. Ultimately your body needs carbohydrates to use as fuel to give you enough energy to finish the race. By ingesting more carbohydrates and calories the day before the race your muscles will be saturated with extra fuel that it can use. Your glycogen stores within the muscles will now be packed full of essential energy that is going to be released steadily throughout the race.
I recommend laying off exercising a few days before the race, this will help your body and mind focus on the event itself. During this time of not exercising, I also recommend stretching and using a foam roller to release your body of any knots that could be in your muscles that will inhibit your performance during the race. While you are not exercising it is a good time to focus on how you are going to perform in the race. Use this time efficiently. Include optimal amount of rest and sleep so that when its race day, you are pumped and ready to go!!
How you supplement for the race/event is important too. You could look at having a supplement before the event which will give you a boost of energy and state of mind. Something like BSN NO Xplode could give you an extra edge over your competition. This is classed as a pre workout supplement and contains creatine, caffeine, beta alanine and other potent ingredients to help you stay alert and give you a buzz. During your race it is important to keep the energy flowing throughout the body. Perhaps the use of an energy gel will give you the extra push you need. While you exercise you are depleting energy from your body to use it as fuel, so it makes sense to put something back into your body. High 5 energy gels will do exactly this. They contain 23 grams of carbohydrates that are going to go straight into the blood stream, be converted as sugar to be used as fuel for your muscles. These gels are perfect to use if you are feeling tired during the race and need some punch to keep you going!! Finally, after your workout you need to make sure you are getting a good supplement in to re vitalise your body. You will be depleted of energy and will need something to replenish the stores. A whey protein shake will be optimal here. A great product would be something that has a good amount of protein to repair the muscles. Optimum Nutrition Gold Standard Whey is a perfect choice. This can be taken within 0-10 minutes of completing your race. So while you stretch off from the exercise you have just performed, drinking your whey protein shake will help recover the body. Don't forget, within an hour of finishing the exercise, you need to eat something substantial. Your meal should include a good,healthy balance of carbohydrates, proteins and fats. I hope this helps. All the best and thanks for listening.