What to eat before, between and after racing

Nutritionist Jacqueline Birtwisle suggests what you can eat to support your performance in the boat and ‘fuel’ your races.

The night before

A pasta or rice-based dish is ideal, with some (not too much) chicken, egg, fish or meat and some vegetables. Just make sure you cook it thoroughly – food poisoning is your worst case scenario with less than 24 hours before a race!

For example:

• Spaghetti Bolognese with garlic bread. Follow with bananas and custard / ice cream or plain yoghurt with a honey and granola topping.
• Drink some diluted cordial or high juice – i.e. one containing carbohydrate, even more important if you struggle with the ‘bulkiness’ of the starchy carbohydrate foods.

Race day breakfast

3-4 hours before race – if longer, see pre-race snack too

• Beans on toast.
• Cereal, with milk and toast.
• Breakfast smoothie.

Pre-race snack

1-2 hours before race

• Cereal bar.
• Fruit yoghurt.
• Banana.
• Malt loaf or raisin bread.

Post-race drink and snacks

Think fluid, carbohydrate, protein and electrolytes:

• A filled roll – tuna / peanut butter / chicken / egg.
• A banana.
• Water.
• 500ml flavoured milk.
• A couple of cereal bars and half to one pint of milk.