For those runners traveling to Cape Town to run the Cape Town Marathon, many of your pre-race meals could be from convenience stores and coffee shops. Andrea du Plessis gives some pointers to navigate towards healthy meals for runners.
Protein bars (look out for the ones lowest in sugar)
Nuts and trail mix portions
Fresh fruit or fresh fruit salad
Healthy wraps and sandwiches
Ready-to-eat meals (Many convenience stores and supermarkets offer healthy, prepared meals, such as stir-fry bowls, salads, sandwiches, soups, wraps and vegetable dishes.)
Sushi (usually a “go-to” healthy option, but it’s not worth the food safety risk before the race)
Yoghurt drinks (low in fat, but loaded with sugar)
Toasted sandwiches (greasy fillings with unhealthy processed oils)
Muesli bars: these often contain the same amount of sugar and fat than regular chocolate bars
Empty kilojoules (lots of energy, very little nutritional value)
Cola drinks and other soft drinks
Flavoured mineral water (often contains same amount of sugar as soft drinks)
Chocolates and sweets
Pies and pastries
Chips and crisps
Muffins (cake dressed up as health food)
Try these healthy options:
Matcha Green Tea / Rooibos Tea Latté or Cappuccino
Rooibos tea or herbal tea
Freshly squeezed fruit juice (in moderation)
Muesli with fruit & yoghurt
Fried, poached or scrambled eggs on toast: add avocado, cheese, tomatoes or mushrooms
These are PACKED with sugar, refined starches and fat (even if they contain carrots and bran).
Salad or stir-fry bowls
Soup with bread
Steak or fish with vegetables
Fruit juice: unless freshly squeezed, fruit juices are almost always sweetened.
Milkshakes and smoothies
Muffins: packed with sugar, refined carbohydrates and processed fat
Cheesecake, chocolate cake, carrot cake, lemon meringue, apple crumble, etc.
Croissants and other breakfast pastries: high in refined carbohydrates
Fry up: Nothing wrong with eggs, but before the race, it may be best to avoid eating processed and smoked meats.
Waffles (that would be ideal to enjoy after the marathon!)
Chips: avoid eating deep fried foods. Rather opt for baked potato or steamed vegetables instead.
For any nutrition related questions, visit: www.facebook.com/andreaduplessis.nutrition.expert
DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.