Small Regular Meals + Don't Overeat
"Nutrition plays an integral role in your overall results when participating in an event such as the City2Surf," says Amy. "Choosing the wrong foods, eating too much or too little, or eating at the wrong time can affect your performance and possibly ruin your race, or at least make your performance less than optimal."
"Leading up to the event, you should be following a very nutrient dense diet full of bright coloured fruits and vegetables, low-GI carbs such as brown rice, quinoa, sprouted breads, buckwheat, barley and roasted veggies such as sweet potato and pumpkin," she says. "All of these foods are packed with antioxidants and phytonutrients, essential for keeping your immune system strong and preventing illness.
"Eighty percent of your diet should come from these carbohydrate sources and then add some good quality fats and proteins such as nuts, seeds, avocado, extra virgin olive oil, eggs, tempeh, lean meats, fish and chicken. It is important not to overeat, but to eat until you are 80 percent full. Also eat small regular meals such as three small main meals and two healthy snacks."