Kernow Killer is a physical challenge and it’s key you consider your diet and hydration during your event prep. We have partnered with local nutritional therapist and health coach Lucy Loves Nutrition to help you understand what you should be consuming before, during and after Kernow Killer. If you require more tailored nutrition and lifestyle advice for training, niggling digestive issues or sports supplements please contact Lucy directly.
Nutrition tips to ensure you arrive at Scorrier House full of energy and well hydrated.
48 hours before
- Start carb loading to increase the fuel stored in your muscles and make sure you are well hydrated.
- Focus on carbohydrates with each meal and snack e.g. pasta with fish or beans, jacket potato with tuna or cottage cheese, rice with chicken or tofu.
- Aim for 10-12 grams of carbohydrate per kg of bodyweight per day for the two days before the big event.
The night before
- Timing is just as important as what you eat, so eat earlier than you would normally to allow plenty of time for digestion.
- Avoid spicy, high fibre, fatty/oily foods and alcohol and remember it’s carb loading not overloading so keep it small but carb-heavy (e.g. pasta, rice, noodles).
- This is the perfect opportunity to top up your energy stores and prevent hunger during the event. It definitely isn’t recommended to compete on an empty stomach if you want to cross that finish line.
- You’ll want to opt for an easily digestible breakfast, you have tried and tested, 2 to 4 hours before the event begins. Aim for slow releasing carbs, low fat and low to moderate protein. Porridge with added fruit or dried fruit, eggs on toast or toast with peanut butter and jam could be good options.
- A pre-event snack could be eaten 30 to 60 minutes before you start e.g. Tribe infinity energy bar, rye bread/rice cake with peanut or almond butter.
- Again, make sure you are well hydrated.
- Utilise the water stations as performance rapidly drops when you are dehydrated. Ensuring hydration is especially important when it is hot so make sure you take on enough water to get you to the finish line.
After – Congratulations you’ve completed the event!
- Now it’s time to celebrate but don’t forget to refuel and rehydrate to help your body recover and reduce soreness the next day.
- Drink fluids immediately and at regular intervals until you feel hydrated, especially if you’re planning a celebratory drink.
- Aim to have a banana/muffin/oatcakes to hand for when you finish the challenge and try to consume a carbohydrate-rich meal (think pasta, noodles, potato and rice dishes) approximately 2 hours later – a good opportunity to find a local pub with a roast. Consuming protein will also help repair muscle tissue but avoid rich or fatty meals as they can delay refuelling.
For more nutritional information from Lucy, visit her fantastic website: https://lucylovesnutrition.com/