SAN SILVESTRE NUTRITION

Pre-training: the foundation for success

Before talking about nutrition, it's important to emphasize that training is the foundation of performance in any race. In the weeks leading up to the San Silvestre, the following are recommended:

1. Run consistently : Introduce varied training sessions, including long distances and speed training (intervals or fartlek).
2. Adequate rest : Respect rest days to avoid overtraining and injuries.
3. Race Day Simulation : Conduct at least one training session simulating the conditions of the San Silvestre, including schedule and terrain.
4. Cross-training : Combine running with low-impact activities, such as swimming or cycling, to improve endurance.

However, no training will bear fruit if it is not accompanied by proper nutrition.

Importance of nutrition for the San Silvestre

Sports nutrition plays a crucial role before, during, and after a race. It not only affects physical performance but also the overall feeling of well-being throughout the event.

Day before the race

The day before the San Silvestre is crucial to optimize your energy levels and ensure you arrive with full glycogen stores. Here are some recommendations:

• Hyperhydration : Consuming an electrolyte-rich drink, such as GLUT 5 DRINK, helps maintain adequate hydration and replenish glycogen stores.
• Complex carbohydrates : Prioritize foods like pasta, brown rice, or potatoes. These are essential to ensuring the energy needed for the race.
• Avoid heavy foods : Reduce your consumption of fats and fiber days before the test, as they can cause digestive discomfort.

Race Day Nutrition

On the same day, the focus should be on maintaining energy levels and minimizing the risk of digestive problems.

• Light breakfast : Ideally 2-3 hours before the race, consisting of easily digestible carbohydrates, such as toast with jam, a banana, or oatmeal.
• Continuous hydration : Drink water or an isotonic drink such as GLUT 5 DRINK up to 30 minutes before the start.

During the race: Is it necessary to take anything?

This will depend on the goal you have in mind:

1. Amateur runners looking to enjoy :
   
   • It is not necessary to consume anything during the race.
   • Hyperhydrating with GLUT 5 DRINK the day before is enough.
2. Runners who want to improve their time :
3. • Taking a caffeinated LITE gel 15 minutes before the start can improve concentration and give you an extra energy boost.
4. Runners seeking personal best (PM) :
5. • Previous hyperhydration with GLUT 5 DRINK.
   • A 60ml caffeine gel 15 minutes before departure.
   • For maximum effort, add a LITE gel with caffeine at kilometer 3.

After the race

Recovery is essential to reduce fatigue and prepare your body for future challenges. We recommend:

• Muscle recovery : A protein and carbohydrate drink, such as FANTÉ Recovery Glycogen, to promote muscle recovery.
• Hydration : Continue drinking water or isotonic drinks for several hours afterward.
• Balanced Meal : Make sure to include lean protein, carbohydrates, and healthy fats in your post-race meal.

Conclusions

Running the San Silvestre is a unique experience that combines sport, excitement, and tradition. With proper preparation and a well-defined nutrition strategy, you can enjoy the race to the fullest and close out the year in the best possible way.

Get ready, take care of your body, and give it your all on the asphalt!