Jogging Journalist: step up a gear

Community reporting calls on journalists to step into a community and hear its heartbeat, recording the daily struggles and joys of residents. To take it up a notch, Berea Mail reporter Danica Hansen decided to take part in the Stella Athletic Club’s Couch to 10km Challenge. Watch his journey unfold in The Jogging Journalist’s diary. Today we bring you the 12th article in the series.

THE workouts have taken their course and the 10 km race is on. Just two weeks out from the Checkstar Verulam Falcons Challenge, this amateur athlete is thinking about nutrition and how to fuel up for race day. (Trust a newly reformed couch potato for brain food).

While trainer Dave Beattie has provided us with a great workout over the past 13 weeks, he has referred me to Stella Athletics Club runner and personal trainer Craig George for nutritional advice as I get to the plate. .

George is not a dietitian, but after he told me about his impressive track record, I was all ears to hear his nutritional advice. Not only is he training for his eighth Comrades Marathons this year, George has run two 100km Skyruns (in the mountains of Lesotho!) and completed the Two Oceans Marathon twice. The seasoned runner has also been training athletes for 20 years.

READ ALSO: Jogging Journalist – race against time

Here are five nutrition tips for race day success:

Keep it healthy
First and foremost, George advised me to give up junk food.

“An athlete can’t eat junk food while training, it’s like building a house out of sand,” he said.

Rich foods can cause stomach upset, so it’s all about simple dishes and complex carbs for the win.

Crabs
When I hear soft white bread and “carb” potato chips, George explained that complex carbs such as brown rice, jungle oats and whole wheat pasta are the way to go. pre-race fuel.

“The pasta is very good, but it’s important not to overeat because your body has to metabolize the food while you sleep. Don’t make the mistake of overeating – your body can only absorb so much,” he said.

Proteins and vegetables
As carbo-loading has become synonymous with marathons, George said runners need to balance their diet.

“It is very important not to neglect any food group. Your body is designed to work with all food groups and incorporating them into your diet aids recovery. The body especially needs protein to recover,” he said.

Chicken, tuna, lean steak, eggs, beans, and lentils are good sources of protein, while vegetable juices or smoothies are a great way to boost nutrition.

ALSO READ: Jogging Journalist: Rush hour and rainbows

Supplements
Although George minimizes the use of supplements, he recommended a few to try.

“Magnesium is an anti-cramping agent that can be helpful, not just on race day, but in the weeks leading up to it. Glutamine is important for recovery because it contains amino acids that aid muscle fiber recovery which are constantly broken down during training. Vitamin C is also good for cell repair and your immune system. Whey protein is another great source of protein and aids in recovery, especially after your longer runs,” did he declare.

Hydration
Drinking enough water is also important before a race. George recommended drinking 2-3 liters a day.

“On race day, remember to drink small amounts often enough to keep your body hydrated. It’s also a good idea to limit alcohol consumption, especially the day before the race,” said George.

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