Nutrition tips for running a 10K

Running a 10K may seem like child's play to some. For others, it represents a first goal to achieve before tackling longer distances.

Like any event, a 10K requires both physical and nutritional preparation. You need to be both enduring and explosive. So don't miss the aid stations, and prioritize hydration as well as energy gels when you approach the finish line.

NUTRITION TIPS:

BEFORE:

An energy bar or energy drink within the 2 hours before the race. You can also have an energy cake, ideal for breakfast.

Alex's favorite from Team NB before a race: CLIF BAR energy bars and Nutrisens Bio Energy

DURING:

An energy gel a few meters before the aid station so you can drink immediately afterward. If you have been exercising for more than an hour, hydrate with an energy drink or water. You can also take another energy gel before the next aid station or before the finish line.

Alex's favorite from Team NB during a race: Meltonic energy gels

AFTER:

A recovery drink is, as its name suggests, ideal for recovery. Consume it within half an hour after exercise. The proteins and carbohydrates will initiate the recovery phase thanks to their rapid absorption.

You can also have an energy bar if your next meal is more than an hour after you finish exercising.

Alex's favorite from Team NB after a race: Apurna whey protein

KEY TAKEAWAYS:

- Constantly maintain your energy reserves

- Hydrate regularly and at every aid station

- Optimize your recovery to limit muscle soreness and cramps