What to eat before the City to Surf

/ Rachel Eagleton, clinical nutritionist/

Are you running or walking the City 2 Surf on Sunday with 80,000 of your closest friends? I am! 🙋‍♀️I just saw an ad by Uber Eats telling me to carb load on Saturday. For a 14km event you don't need to carb load, your body will have sufficient glycogen (carbohydrate stored in your muscles and liver) stores to power you through the event. Instead I'd suggest making sure you have:


✅ plenty of water to drink on Friday and Saturday (light coloured pee is a good sign) 
✅make sure you get a cupped handful (two for men) of high quality carbs (wholegrain bread, brown rice, wholegrain pasta, quinoa or starchy veggies like sweet potato, potato or corn) with lunch and dinner on Saturday, a palm size piece of lean protein plus of course half a plate of veggies and some good quality fat (avo, olive oil)
✅ have a low fibre, high carb breakfast on Sunday - e.g. some sourdough toast with jam and a banana, oats or a fruit based smoothie
✅ don't eat anything you know that messes with your tummy (you might want to stay away from the mexican or indian on saturday night!)
✅ don't try anything new on race day

My client @eatrightrunstrong has figured out her pre-run breakfast in this photo - coffee plus toast with nut butter and a banana. Yum, and perfect for powering her on long trail runs.

🏃‍♀️🏃‍♂️🗻🏖️


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Sources: Sports Dietitians Australia, Australian Institute of Sport