I found myself in a bizarre situation today. I was delivering a presentation on nutritional strategies for stress defence when I got a little flustered. This is a topic I know and love, so why was I struggling to maintain my composure? Because my spanx were slowly rolling their way up to my waist and there was no subtle way to retrieve them.

Now listen, I am not really a spanx kind of girl, but I had bought this crazy body shaper thing as the next best option when I couldn’t find a slip to go under a dress. I was hesitant anyway as I have always viewed spanx as a fat displacement device rather than an actual solution. Meaning that although they can make your tummy flatter, the fat has to go somewhere ... ending up around your knees or under your chin. How is that a good thing? I was worried that what remained of my baby belly would somehow pop out of my armpits.

Nevertheless, I made it through the experience without any form of indecent exposure and my career intact. I did come home and complain bitterly to my Lovely Husband, who was much less tolerant than usual. Let’s face it, “spanx” are a bit of a passion-killer, but where was my shoulder to cry on? It turns out that having just unpacked his costume for the End to End, my wardrobe dilemma paled in comparison.

You may remember that every year my crazy LH cycles the End to End with friends and coworkers dressed in costume. They had quickly worked out that funny costumes made them more charity dollars and so over the years they have cycled the route dressed as ballerinas, cavemen, superheroes ... and chickens. This year the theme is Star Wars. I petitioned for a long time for him to dress as Princess Leia ... I can’t imagine anything more hilarious than my husband in a gold bikini with buns stuck to the side of his head. However that did NOT fly, and so Darth Vader it is. But it’s a head to toe Darth Vader outfit. With boots, gloves, a mask — the works. That won’t be hot in May now will it?! I have of course delivered a lecture on sound hydration!

If you are taking part in the End to End, regardless of your distance, method or outfit, then please do check out the nutrition tips below and make sure that above all, you hydrate carefully. These are some basics that should help your day be more comfortable. They’re useful for any other endurance event too. My Beat the Couch crew (who run their race this Sunday, woohoo!!) know that nutrition makes a big difference to both training and race day. So let’s get you ALL in shape for this busy weekend!

Before I sign off, a cheeky request, if your bank account has not yet been raided by people participating in the End to End this year, then please consider sponsoring Darth Vader! You can find the donations page here: https://bermudaendtoend.bm/pledgepage/people/chris_burns

Sports nutrition for End to End — top tips.

Please note: if you have a medical condition (especially diabetes or renal disease) please consult your physician or designated dietitian regarding appropriate nutritional strategies (food and drinks) for endurance events.

1. Anticipate

Eating and drinking sensibly before, during and after an endurance event helps to prevent dehydration, low blood sugar and gastric upset. A nutrient-rich diet also promotes the best possible scenario for restoration, healing and recovery. Don’t eat a dodgy kebab or a vindaloo tonight! Go with something safe and mild!!

2. Antioxidant protection

Exercise is undeniably healthy — however vigorous exercise can generate a certain amount of free-radical activity in the body, which can be ageing. This is not an excuse to put your feet up as inactivity is ultimately more harmful. Instead, eat plenty of antioxidant-rich food over the next few days (especially fruit and vegetables) to neutralise the impact of free radicals.

3. Carbs are good, but so is protein

Protein is needed for growth, maintenance and repair of lean body mass but this doesn’t necessarily mean you need to supplement with a protein powder. Recreational endurance athletes need 0.80 — 1.0g/kg/day (exercising four to five times per week for 30 minutes), moderate intensity endurance athletes need 1.2g/kg/day (exercising four to five times per week for 45-60 minutes) and elite endurance athletes need 1.6g/kg/day (exercising above the moderate threshold.) It’s best to obtain protein from your diet by focusing on quality protein sources such as lean beef, chicken breast, fish, eggs, organic tofu and brown rice/beans. Quality matters (chicken breast vs chicken patty) as this affects how the protein is used within your body.

4. Weight loss

If you are also trying to lose weight, note that weight loss is more likely to occur with a reduction in percentage of energy derived from processed foods, rather than a decrease in total energy intake — so don’t diet, just eat healthily! Carbohydrate is necessary for the storage of glycogen in your muscles (which is converted to energy when you exercise) so don’t ditch the carbs, just eat the good ones (i.e. wholegrains and fruit rather than cookies and candy.) Low carb diets fail to provide adequate nutritional balance and may lead to a loss of lean body mass (muscle protein has to be utilised to fuel the workout).

5. On the day

A combination of carbohydrate intake before, as well as during an event, is better than either in isolation so do eat little and often. Depletion of energy stores in the body is a major cause of fatigue. Drinking sports drinks during the event can be helpful but you may find that unsweetened coconut water gives you enough of a boost. It’s also dye free! Also, eat some slow-releasing carbs (porridge, pasta, baked beans, multigrain bread, yoghurt) pre-event. Healthy breakfast suggestions include:

• Wholegrain breakfast cereal with low-fat milk and fruit

• Porridge with low-fat milk and fruit juice

• Pancakes with maple syrup

• Toast and jam

• Baked beans on toast

• Spaghetti with tomato sauce

• Jacket potato and baked beans

• Granola bar and a banana

• Banana and honey sandwich

• Fresh fruit salad + low-fat yoghurt

• Smoothie: banana, berries, low-fat milk and yoghurt

6. Hydration

You must be well hydrated. Exercise performance is impaired when an individual is dehydrated by as little as two percent of body weight. Losses in excess of five percent of body weight can decrease performance capacity by 30 percent. On a hot day, as it’s unlikely that you’ll be able to drink enough fluid to match your rate of sweat-loss, it’s critical to start the event WELL hydrated. Pre-event hydration suggestion: 300-600mL water with pre-event meal. Then 150-300mL water every 15 to 20 minutes, up to one hour before the event — leaving time for a toilet stop! During the event, if you are doing a long or strenuous distance, use sports drinks or coconut water to stay hydrated — beginning early on in exercise and well in advance of fatigue.

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is the Managing Director of Natural Ltd and a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a Registered Dietitian. For details, please go to www.natural.bm or call 236-7511. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda