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How to fuel a 10k race 👟

Thinking of joining us for Mallard Cake Dash or Race the Estate?

Well this one is just for you! For a 10k race it is important to fuel well for optimal performance. Here is a general guideline:

1. Carbohydrates: Consume a meal rich in carbohydrates the night before the race, such as pasta, rice, or potatoes. On race day, have a light, easily digestible meal a few hours before the start time.

2. Hydration: Stay hydrated leading up to the race and during the race itself. Drink water regularly in the days leading up to the race and sip water or a sports drink in the hours before the race. During the race, drink water or sports drinks at aid stations as needed.

3. Pre-race snacks: Eat a small snack 30-60 minutes before the race, such as a banana or energy bar, to provide a quick energy boost without causing stomach discomfort.

4. During the race: For a 10k race, you generally won't need to consume additional fuel during the race itself unless you're racing at a very high intensity. However, if you prefer, you can carry energy gels or chews to consume halfway through the race for an extra energy boost.

5. Post-race: Replenish your energy stores with a balanced meal containing carbohydrates, protein, and healthy fats within an hour or two of finishing the race. This could be a meal like grilled chicken with quinoa and vegetables or a turkey sandwich on whole grain bread.

Remember to listen to your body and adjust your fueling strategy based on your individual needs and preferences.

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