The San Silvestre race is the most well-known popular marathon throughout the month of December. Hundreds of cities host these popular races every year, which are held to bid farewell to the year in the healthiest way.
Cheer up this year to run the San Silvestre in your city, but of course, get ready! During a training program to prepare for a 10 km race, it is necessary for your body to maintain levels of energy and nutrients, extremely necessary for a proper and subsequent recovery, and thus be able to enter 2017 full of energy.
Below, we show you some tips to get the best preparation for your body:
Foods before and during the San Silvestre
Intake in the hours prior to the race plays a fundamental role. As experts from Crown Sport Nutrition, we recommend that in the days leading up to the race you do not consume hard-to-digest foods. We also suggest focusing on carbohydrates, as they are absorbed more slowly and prevent a drop in blood sugar, in addition to providing nutrients in small amounts that help improve the supply of substrates to the muscles. At the same time, they also protect muscle glycogen stores.
The day before, avoid foods with too much fiber, such as legumes or spicy foods, which can cause stomach problems during the race.
At the time of the race, carbohydrate consumption is also important. We recommend that the intake be in liquid form through sports drinks with a carbohydrate concentration of 6 to 8% with different forms of CHO, such as glucose, fructose, and maltodextrin.
A good diet after San Silvestre, the key to recovery
Immediately after the race, it is necessary to replenish fluids by drinking water. But also carbohydrates, proteins, and fats like Omega 3 and 6, very present, for example, in olive oil and fish. After exercise is the perfect time to consume high-density and quickly absorbed carbohydrates such as fruit juice, pasta, rice, or potato.
The easiest and fastest way to recover is through rapid assimilation concentrates. In this regard, it is recommended to incorporate into the diet products that are 100% natural with a high protein content. This type of food helps optimize recovery and maximize strength, power, and muscle mass gains due to their rich nutritional composition and fast absorption rate.
Additionally, we know that mixing this type of food with orange juice would be a good option, as it helps improve recovery, due to the carbohydrates and the vitamin C content. This makes it the ideal mix for post-workout.
With these tips you will manage to reach the goal, say goodbye to the old year, and welcome the new one full of energy and vitality!
