RACE-WEEK RECIPES

To optimise your race-day performance you need to hit that start line with just the right amount of glyogen in store. And to do that, you'll need these four recipes...

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Preparing nutritionally for an event is a complicated business.

Google what to do and you'll find conflicting advice about what and how much to eat. Everybody has an opinion! The fact is, what works for one doesn't work so well for another. Our bodies react to competition in different ways, so it's important to develop your personal strategy during training. The theory is that you want to supercharge your muscles so they're ready for the race of their life! Tapering contributes towards this; carbs are converted into blood glucose and used for energy, or stored as glycogen in the liver and muscle. You'll be jittery and desperate to squeeze in a few more miles, but reducing the length and intensity of your training in the week before your race will enable your body to store the glycogen normally used to fuel your exercise.

You can only store enough carbohydrate to keep you going for approximately 90 minutes, after which it resorts to burning fat reserves for energy. So there’s no point overloading on the carbs. That will just make you feel bloated and bilious. Instead, try increasing intake by around 10% over the three to four days leading up to the race. This, combined with the reduction in your training, will help you start out with the maximum amount of glycogen in your body. Practise with these four great recipes.

First up, this P-Beetroot porridge. You've got the perfect combo of performance-enhancing beetroot with carb-rich porridge oats, plus the anti-inflammatory effect of the almonds and spices. Beetroot in porridge works. Trust me!

Next, a Tropical power punch for those who can’t face a pre-race breakfast. Boosted with oats and chia seeds, this carb-rich smoothie is easy to make, easy to drink and easy on the stomach.