Early bird registration period is now extended until October 31st. Hurry up and register now to save your spot at the race. All proceeds from RunKuwait’s registration fees go directly to the non-profit Children’s Evaluation and Rehabilitation Center (CERC).
We will be sharing more info regarding race day very soon, for now, here are some essential Nutrition tips for race day
Nutrition Tips for Race Day
Nutrition is very important for everyone participating in RunKuwait. Fueling your body with the right nutrients will help you perform at your best. Here are some tips to keep in mind as you prepare for race day
Hydrate, hydrate, hydrate – hydration is perhaps the most important aspect to focus on during training and on race day. The best way to ensure you’re adequately hydrated is to monitor the color of your urine. It should be a light yellow color and you should be going every 2-3 hours.
- On race day, make sure you’re well hydrated before you begin the race by drinking at least 24 ounces of water.
- Feel free to grab water from each station along the course to make sure you finish strong.
- Have a sports recovery drink with electrolytes after you cross the finish line.
Load up on protein – Protein plays an important part in building your muscle as you’re training and fueling your body on race day so you cross the finish line feeling great!
- Make sure to have protein at every meal. The serving size for protein is the size of a deck of playing cards or the palm of your hand. (Choose lean meats, skinless chicken breasts, egg whites, lentils, beans, fish or seafood, milk, yogurt (particularly Greek), and peanut butter).
Carb Up – Carbohydrates are also important to fuel your training and as you’re getting close to the big event.
- To make sure your muscles are full of glycogen for race day, have your last high carbohydrate meal at lunch the day before the race, with up to 60-70% of your calories from carbohydrates. The extra calories for the carbohydrates should come from a reduction in your fat intake so you can continue the same amount of protein. Follow this with a light dinner with your normal amount of carbohydrates and protein.
- To replenish your liver glycogen on race day, have a breakfast of about 100 grams carbohydrates and don’t forget your protein.
Keep it Familiar – Stick to foods that you know during the last 3-4 days before the event. You don’t want any gastrointestinal issues getting in the way on race day.
Careful with Caffeine – If you normally have a cup of coffee before your training runs, then go ahead and have one on race day. Otherwise, avoid caffeine the morning of the race.
Finish with a Snack – Once you’ve crossed the finish line, grab a snack with both protein and carbohydrates.
- A cup of milk, a piece of fruit with peanut butter or cheese cubes, or half a sandwich are great choices.
- Celebrate completing your run with a well-rounded lunch that includes protein, carbohydrates, and fat!