Gearing up for one of the many virtual races out there that you can do? If so, you’ll want to pay attention to your nutrition regime. Eating right before you do your fun 5k races or whatever race you happen to be participating in is a must for success.
Let’s look at a few smart nutrition tips that will take you through your virtual races successfully.
Pair Protein With Carbohydrates
First, make sure that you always pair your carbohydrates with protein. Many runners who are doing virtual races tend to over consume carbohydrates, leaving out protein.
The protein will help with muscle rebuilding and repair and will help ensure that you feel as strong as possible as you go about the virtual races.
Aim for at least 20 grams of protein for every snack you eat and 30 grams of protein for every meal.
Don’t Shun The Carbs
Speaking of carbs, make sure that you are eating enough. Some runners doing virtual races who are concerned about their body weight aren’t taking in enough carbs and this can really hold them back.
Especially if you are planning on doing 10K races, you’ll need to eat quite a significant amount of carbs. Aim for around 15-20 grams per KM that you plan to run over and above what you would normally eat.
Hydrate, Hydrate, Hydrate
Hydration is also a must for success when taking part in virtual races. Focus on getting in 10-12 glasses of water the day before you do your fun 5K races or your 10K races and then take in a couple glasses of water about two hours prior to the race as well.
Then have a proper hydration strategy ready to help you get through the running event. As you prepare for your virtual races, be sure to keep hydration in mind at all times.
Watch Your Fiber Intake
Finally, be sure to watch your fiber intake before your virtual races. Too much dietary fiber can cause you to feel sluggish and lethargic, not to mention lead to cramping as well.
Keep your fiber intake down to prevent this from happening.
So there you have some smart tips for success virtual races. Mind your nutrition and it will make a difference in the results you see.