Sprout Cooking School's Nutrition Tips

The City-Bay has partnered with Sprout Cooking School & Health Studio for 2018

  1. Hydrate! Dehydration can result in increased feeling of fatigue and exertion, poor concentration and decision making, gut upset, dizziness and reduced blood pressure. Fluid is just as important as food. Ensure that you start a run or gym session well hydrated and that you replace the fluids you lose from sweat during your training session as quickly as possible. Weigh yourself before and after exercise and ensure you consume fluids amounting to 150% of your weight lost (1 gram of weight equates to approximately 1mL of fluid). We suggest you aim for 150% to allow for continued sweating and losses through urination during rehydration. If you are exercising in warm conditions for a prolonged period of time (over 45 minutes) consider preparing a fluid plan for consumption during exercise to ensure you do not become dehydrated.
  2. Carbohydrate is your brain and muscles primary energy source, especially when you exercise at a higher intensity and oxygen intake is limited! Eat a carbohydrate rich meal before exercise beyond 45 minutes in duration and a carbohydrate rich snack within an hour of exercise.
  3. Protein is not only important for individuals looking to build muscle mass. Protein is also important for muscle recovery, in fact the protein requirements of endurance athletes are often higher than strength training athletes. Aim to consume approximately 25 grams of protein (this is equivalent to around 100 grams of lean meat) soon after strenuous exercise sessions. This intake of protein will help your muscle fibers recover and adapt to your training and reduce general muscle soreness. After your initial intake of 25 grams after exercise try to consume small frequent serves of protein to continue to support muscle recovery for a further 48 hours.
  4. Periodise your intake. Adapt your dietary intake to your exercise levels and intensity. When you have a longer exercise session planned increase the carbohydrate content of your pre exercise meal and consume a carbohydrate snack or two in the hour or two before training. Similarly, if you have a rest day, reduce the carbohydrate and protein content of meals slightly and increase the vegetable content of meals to ensure you remain full but the total energy intake of your meal is slightly lower due to your lower needs.
  5. Keep the balance. Sure, carbohydrate, protein and fluids are important for exercise, but good health is all about consuming a variety of healthy and nutritious foods daily. Don’t forget about fruits, vegetables, dairy, adequate sleep and stress management. In the end you don’t want to train hard and then miss the race due to having a cold as a result of not consuming enough vitamins, minerals and antioxidants from fruits and vegetables.
  6. Remember, City-Bay is a FUN run. Let’s have fun, support one-another and get fit while raising some valuable funds for charity. Use the race as a great opportunity to create healthy and sustainable food and exercise habits.

Happy running!

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