top of page

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.

10 views0 comments

Comentários


bottom of page