EAT UP
DO YOUR BODY GOOD
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Bananas' high carbohydrate content makes them good sources of energy. They're rich in potassium and magnesium, minerals that you lose as you sweat.
STAY OFF SUGAR Whether you are training for a race or not, it's best to eat only minimal amounts of refined sugars.
DRINK UP! Even if it’s cool outside, you need to drink plenty of water. If you’re not properly hydrated, it won’t matter what else you put in your body; your performance will suffer.
SUPPORT
IF YOUR EVENT CALLS FOR CARB-LOADING, FOLLOW THESE TWO STEPS:
For high-intensity or long events (90 minutes or more), “carb-loading” is a good option. It will provide the energy needed for endurance so you perform better and faster and experience less fatigue when you’re done.
ONE WEEK BEFORE EVENT Adjust your carbohydrate intake so that it’s about 50 to 55 percent of your total daily calories. Increase protein and fat intake to compensate for any decrease in carbohydrates. Continue training at your normal level. This helps deplete your carbohydrate stores and make room for the loading that comes next.
THREE TO FOUR DAYS BEFORE EVENT
GET IN GEAR A new line of Joy to Life gear is now available to suit up for workouts and runs. Designed to bring awareness to breast cancer, the messages urge others to believe, inspire, fight and remember in the name of survivors and loved ones. WWW.TOLIFESTUFF.ORG
HIT THE ROAD
Three to four days before the event, increase your carbohydrate intake to about 70 percent of your daily calories. Cut back on foods higher in fat to compensate for the extra carbohydrate-rich foods. Also scale back your training to avoid using the energy you’re trying to store up. Rest completely the day before your big event.
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VISIT JOYTOLIFE.ORG
Be sure to burn some calories training for JOY TO LIFE'S WALK OF LIFE in downtown Montgomery on April 21, 2018! To learn what the Walk does for your Alabama, check out JOYTOLIFE.ORG.
