Written by sportsmed Nutritionist, Amanda Maiorano.

One of the most important aspects of preparing for a race is fuelling your body for what’s to come.

So with this year’s City to Bay fast-approaching, here are my top tips for what to eat the night before.

Enjoy and happy running!

Your pre-race meal should include:

• Carbohydrates: Carbs are our body’s most preferred source of energy! They’re stored in the muscles and liver and will help keep your energy high, prevent your blood sugar from dropping and help replenish glycogen levels.
• Protein: Protein is important because it reduces the likelihood of injuries by accelerating muscle growth and helping to rebuild muscle fibres. Choose protein that’s low in fat, such as eggs, fish and poultry.
• Fats: In saying this, a small amount of fat is essential in a healthy diet, and runners need this valuable metabolic fuel for energy. Unsaturated fats are best, such as nuts and seeds, oily fish like salmon and avocados.

My go-to recipes:

• Grilled salmon with rice and veg (dairy free / nut free)
• Homemade beef and veg burgers
• Lentil bolognese (vegetarian)
• Sweet potato and chicken tray-bake (gluten free / dairy free)

Amanda Maiorano is available for dietitian consultations at our Stepney Healthcare Hub.

For all appointments and enquiries with Amanda, contact 08 8362 8111.