City to Surf – What to Eat
There are now less four weeks to the City to Surf. How is your training going?
So far we’ve covered how to get started and training for Heartbreak Hill. Another important part of your preparation is what you eat before and after your training. Running is a fantastic way to shed some unwanted kilos – you can burn between 2,000 and 3,500 kilojoules (kJ) per hour, depending on a number of factors such as your weight, sex and pace.
Here are a few tips to get the most out of your training.
- If you’re planning to train before breakfast, you need to eat some carbohydrates the night before. There’s been a lot written about carbohydrates but your body needs carbohydrates for energy, especially if you are training for the City to Surf. You can get away with a low-carbohydrate diet if you are sitting in front of a computer or TV all day, but not if you are exercising.
- To stay hydrated, water is your best option. You don’t really need sports drinks, energy drinks, vitamin water, soft drinks or fruit juices, especially if you’re trying to watch your weight. A bottle of Powerade (600 ml) has around 800 kJ, Red Bull (250 ml can) has 500 kJ, Lucozade (300 ml bottle) has 880 kJ, Coke (375 ml can) has 680 kJ and Boost Juice (450 ml cup) has 545-880 kJ.
- After your training session, you will need to re-hydrate your body. Weigh yourself before and after your session and for every kilogram of weight loss, drink that amount in litres as a minimum (1.5 times is optimal).
- Some research has shown that combining carbohydrates with protein in the proportion of 4:1 (four grams of carbohydrate to one gram of protein) and within 30 minutes post exercise is critical to recovery and improves your ability to train consistently. Protein provides the amino acids needed to rebuild muscle tissue. Some quick and easy recovery snacks include: low fat chocolate milk; small tub of yoghurt; poached egg on wholegrain toast; peanut butter sandwich with wholegrain bread; sushi roll.