Filling the Petrol Tank

Written By Kim Manunui

If you haven’t got your pre-event nutrition dialled in, now is the time to work it out.

The role of the pre-exercise meal includes:

  • Making sure you feel great

  • Topping up muscle fuel stores

  • Ensuring you are well hydrated

  • Avoid stomach/gastro issues

The science guidelines are:

  • Take it 2-4 hrs pre - exercise

  • It should be high in carbs, low in fat, and low-moderate in protein

  • This is about 1-2g of carb per kg body weight (60-120g of carbs for a 60kg athlete)

  • Sip on water “as thirst dictates” in the build up

  • Avoid gels/sugary drinks in the last 30 min prior to exercise

  • Liquid foods can be better tolerated for the nervous

The most important thing is to choose a pre-exercise meal that you know you will tolerate and makes you feel good. To ensure this is the case you should practise your pre-race meal a lot during training to get comfortable with it and ensure that it works for you. The pre-race meal that is best for you might be completely different for someone else, and that is fine.

Before major events I plan and practise my event day meal before long training sessions. I will try to practise having it at the time that I will on race day at least a few times. For example, if my race is at 9am, then I will practise having it at 7am, and go running at 9am as much as possible.

Example pre-exercise meal

4 weetbix with milk, chopped banana, and a piece of toast and peanut butter (approx 90g of carbs).

Two eggs on two toast, with 1/2 a can of baked beans (60g of carbs)

Kim Manunui

Hi, I’m Kim and I work with a great team to help individuals, as well as small and not so small businesses get their message, product and services to the world using digital media and creating wonderful websites that don’t cost the earth.

I was born in Canada, and grew up around Vancouver and the mountains of British Columbia. My love of pristine environments led me to New Zealand and eventually to the mountains, lakes and rivers of the central North Island which is home. My family’s heritage is here, and it’s from here that Korio traverses the planet.

The digital world is never static and neither are we.

And I say ‘we’ because I work with an awesome group of talented people who I gather together as required to complete a project.  Whatever your business, not-for-profit or individual needs are we gather the best team to get the job done.

Collaboratively we are creative, share sustainable values and work hard for great outcomes because that’s the buzz of satisfaction that drives us.

If you have an audience and market to reach, we can make that happen. Creative design, words that work and smart behind the scenes stuff that cuts through the online noise. We’ll design your website and then build it. We’ll manage the content as well as all your hosting needs. We can handle your online advertising so you get noticed,
and we’ll manage your social media presence so you get the clicks, likes and engagement to grow your business. All within the budget you set, because none of this needs to cost the earth.  And the job doesn’t stop when your website goes live. We are your virtual business partner.

https://www.korio.co.nz
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