Timing and type – essential guidelines on eating during the Two Oceans

The right fuel at the right times on race day can make or break your run. Here are some pointers to consider:

• Practice your pre-race meal at the same time as you would on race day
  If you’re not used to starting a run at 5 or 6am, you may be tempted to eat just an hour or so before the race. This is a mistake. Studies show the last meal before exercise should be eaten 2 to 4 hours before you start. Practice eating and running early in the morning when you train, as the early start and pre-race nerves on the day of the race can also make you lose your appetite.
• In general, avoid dairy and a lot of protein
  These foods take longer to digest and often cause tummy issues early on in the race. It’s best to go for carbohydrate foods that are low in fat and fibre. For example, try oats or hard-boiled eggs for your small pre-race breakfast. Learn more about preparing healthy meals and check out some great smoothie recipes at the HealthyFood Studio here.
• Experiment with what you eat
  Some people can run on fruits and some can’t – some can stomach a meal early while others prefer just a drink. Try different types and combos to learn what works for your body. Opt for foods that are easy to snack on, like cooked baby potatoes, bananas, raisins and dates. Don’t forget, you can get up to 25% cash back on these and other healthy items at Checkers and Woolworths with the HealthyFood benefit.
• Stay well hydrated
  It’s important to take in enough fluids, but don’t over-hydrate. Try drink some carbohydrate-containing drinks early in the race and sip according to your thirst.

Most importantly – don’t consume anything new on race day that you haven’t practiced in training, as you don’t know how your body may react. Tried and tested is always safest!