As the highly anticipated Behobia-San Sebastián athletics competition approaches, participants not only refine their training, but also adjust their eating habits to maximize their performance. Eider Sánchez, a renowned nutritionist at the Gipuzkoa Polytechnic Clinic, has shared valuable nutritional advice for runners to make the most of this sports experience.
Sánchez emphasizes the importance of not experimenting with food in the days leading up to or on the day of the race, highlighting that “one of the most common mistakes among runners is trying new things.” She recommends sticking to familiar eating routines to avoid unpleasant surprises that may affect performance.
In the week leading up to the race, she advises increasing carbohydrate intake, suggesting foods like pasta, rice, couscous, potatoes, and bread. She also stresses the need to include fruits in every meal to ensure an adequate supply of vitamins, minerals, and fluids. Hydration, a crucial aspect, should be intensified during the week with isotonic drinks to prepare the body.
The nutritionist suggests that the pre-race dinner should include a mix of carbohydrates and light proteins, such as chicken breast, fish, or omelette, complemented with vegetables and fresh fruit. She also warns against alcohol and fatty foods that can cause digestive discomfort.
On the day of the event, Sánchez recommends a light breakfast between two and a half to four hours before the start. She emphasizes that a heavy breakfast can complicate digestion, affecting performance. She advises starting hydration with breakfast and continuing it during the race, drinking water every 20-30 minutes for a total of 400-600 ml per hour.
For races lasting more than an hour, she suggests considering supplements such as gels and gummies, rich in sugars and sometimes caffeine to provide extra energy. However, she emphasizes that these products should have been tested beforehand to avoid unexpected reactions.
After completing the race, Sánchez emphasizes the importance of replenishing lost fluids, glycogen, and minerals. She recommends consuming carbohydrate-rich foods, such as fruit, smoothies, dairy products, juices, or sugary drinks, in the first hour post-race to restore glycogen and maintain hydration.
Finally, while celebrating after the race is well-deserved, the nutritionist advises moderation in the consumption of fatty foods to prevent digestive issues. By following these nutritional tips, along with proper physical preparation, runners will be in optimal condition to fully enjoy the Behobia-San Sebastián.
via: MiMub in Spanish
