I need some extra energy for a 10k run next month...

Well done Jerry for putting yourself forward for a charity run. Let me know if you need a personal trainer, as I'd be happy to point you in the right direction. As for your nutrition, here are some tips that will pave the way for a successful run:


1. Get your diet right now - It's really important that your diet is tip-top in the weeks leading up to the event. This means getting plenty of fruit and veg, good protein sources like lean meat, fish, nuts and beans, and cutting out all sugary snacks. If you need any further advice on this, contact me via the Nutrichef website and I'd be happy to help!
2. Hydrate sufficiently - Given that our bodies should be 80% water, it's vital that you hydrate sufficiently, especially when the weather is as warm as it has been recently. Aim for about 1 litre of water between each meal and 200ml every 30 minutes during training. Commercial sports drinks are very helpful at replenishing minerals lost during exercise, but I prefer to add Elete electrolyte drops to water to make sure I stay fully hydrated.
3. Eat healthy snacks - Energy snacks are vital to keeping your blood sugar levels even. Choose snacks like crudite of vegetables with dips, fruit, muesli, nut and seed mixes, and healthy bars like Nutrichef's healthy flapjacks.


Good luck with the run and let me know if you need any more help!

Gerry in Southampton is running his race next month and wants some tips for before, during and after the race...

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