Are you 10K ready?
With the Bolton Community 10K fast approaching we asked James Berry, BWFC First Team Chef, for their top tips so no matter if you’re walking, running or jogging you’ll be 10K ready.
10k nutrition
A popular term in sports nutrition is “carb loading.” Carbohydrates are your body’s first choice for fuel because they are quickly converted into glucose or blood sugar which is used to give you energy. Increasing carbs to boost glycogen stores can be effective, but think of it more as a steady uptick rather than a drastic pre-race splurge. Instead of going for that “all-you-can-eat” pasta dinner the night before, try to up your carbohydrate intake 2-3 days prior to the Bolton 10k to stock your muscle and liver glycogen stores. Try to consume high quality carbs such as rice, pasta or potatoes and make sure to have veggies and a low fat protein source like grilled chicken breast or salmon too.
Race day
I recommend getting a high carb, easily digestible meal 3-4 hours before your race, so by the time your race starts, your food will have been digested and you’ll have topped up your glycogen stores and won’t feel full or weighed down.
Hydration
Hydration is vital, make sure you take in plenty of fluids in the days leading up to race day and that you are especially well hydrated the night before. Avoid alcohol which can cause dehydration and deplete your muscle glycogen stores. If you have stayed nicely hydrated in the days before there is no real need to drink loads on the morning of the race, this can also help avoid the risk of needing a cheeky mid-race toilet stop.
Why not try making some Energy Balls?
Ingredients (Makes 6 Balls)
80g rolled oat
50g good quality dark chocolate (85-90% cocoa)
30g or 1 scoop chocolate protein powder
30g dried cranberries
2 tbsp peanut butter
Per Serving:
153Kcals | 13.4g Carbohydrates | 6.7g Protein | 3.4g Sugar | 2.2g Fiber
Method
Melt the dark chocolate
Mix in the oats and cranberries, protein powder and peanut butter
If needed, add a little water to loosen mixture
Roll into 6 evenly sized balls
Set in fridge for at least an hour
Good luck to everybody competing, crossing that finish line will be an incredible achievement, You have prepared well, and you will succeed. All the very best JB
Not signed up for the Bolton Community 10k yet? There’s still time. Enter before Midnight on Sunday 21st April to run, jog or walk and raise funds for the local community. Enter now at bwitc.org.uk/our-events