Leave the energy drinks behind

Energy drinks can be tempting during a particularly tough training session, but the high levels of fructose, sweeteners and caffeine that they contain are bad for the heart and can dehydrate the body.

If you need a boost, grab a coffee or a carbonated drink rich in alkaline mineral salts like bicarbonate, potassium and magnesium instead.

Eat protein with your carbs

While it is commonly assumed that it is best to load up on as many carbohydrates as possible before a big race, Dalu advises that you instead eat a varied diet. While carbs are important, so are proteins.

Proteins can increase lean mass, thanks to the amino acids they contain. These amino acids include leucine, which is essential for increasing strength and reducing post-exercise pain. Include carbs in your pre-race diet, but make sure to combine it with chicken or fish.

Read also: Running improves your memory, study suggests

Focus on iron, vitamin D

Both iron and magnesium deficiencies can lead to physical and muscular fatigue, and a lack of vitamin D can increase stress fractures. So, if you’ve been unusually fatigued, have muscle spasms and pains, and sleep problems, consider getting your levels checked by a doctor and take supplements if necessary.  

Don’t eat while you run

Similar to the belief about carbs, this assumption does more harm than good. Eating during a run won’t help you, and instead might make you feel nauseous and cause abdominal pains. Instead, eat your carbohydrates and proteins before the run, and afterward, replenish with something rich in protein and sugar. (sul/kes)  

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