Carbo-loading may destroy your race (but we’re here to help!)

So, now we’re heading into race week and this is a big week. The nerves, you’re feeling it! But I’ve got some good pointers to try and help you through this week ,and make sure that you get to race day in the best possible shape. There’s a number of vital things that need to be taken into account.

Number one, sleep is so important. Sleep equals recovery, sleep equals better performance. Next we’re going to touch on nutrition. Nutrition is so vital. Keep the junk out, don’t consume it. You want to make sure that your digestive system is in good shape, that your body is in good shape, and everything needs to be repurposed and focused for race day.

A lot of people like to speak about carbohydrate loading. Sure, you can increase your carbohydrate intake slightly, but don’t overdo it. Remember, you’re consuming a certain amount of calories, you’re still trying to maintain an energy balance. If you’re going to increase your carbs slightly, something has got to give way. I would probably bring the fat down a little bit and maybe just bring the protein down a little bit.

Hydration is probably one of the most key focus areas of the week. You need to make sure that you get to race day properly hydrated. I always advocate around 30-40ml of fluid per kg of body weight. Which means that if you’re weight 60kg, you should be consuming around 2.4l of fluid a day, mainly in the form of water.

However, if you do exercise on top of that, you are going to need to increase your fluid consumption because you’re going to be losing a little bit more fluid in the form of sweat during exercise, so you need to take that into account also.

Something that I advocate as you get closer to race day, which is around three to four days prior, is to start mineral loading. In other words, increasing your mineral intake, specifically sodium to help retain water and to set your hydration levels up properly for race day.

You can do this by consuming a hypotonic solution (32Gi hydrate being a great option) which is basically an electrolyte solution. You can drop a tablet in a bottle, and you can drink a couple of bottles daily leading up to race day. It works phenomenally well.

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32Gi® is a leading endurance supplement provider. Our total focus is providing our customers with high quality balanced and sustainable energy supplements, while empowering them with knowledge of healthier nutrition options. 32Gi® products are designed and tested by nutrition experts and athletes in a variety of sports disciplines, and adhere to WADA standards. 32Gi® products are also designed to have child friendly and diabetic options. All our products are vegan friendly.

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All opinions expressed are based on fact and research. Athletes opinions are their own. Thank you for support.

Yours in Health and Performance,

32Gi® Team