Ragnar Relay Runs: Knowing Your Diet vs. Your Stamina


Ragnar Relay Runs: Knowing Your Diet vs. Your Stamina


When it comes to running a Ragnar relay race, you have to find a way to be as fit as possible. Hence, in order to do that, it’s a must to follow a proper diet plan and boost your stamina by knowing what foods to avoid.

In this article, we will share a few tips on:

• What should you eat while preparing for the race?
• What should you take during the morning of the race?
• How should you increase your stamina for the race?

So, without making any further ado, let’s get started with it.

Diet During the Preparation Phase of the Race

A relay race tends to last for quite a while. And even if you are running with a team, you will still have to cover a lot of distance. Thus, if you are trying to create a diet for the race, it’s best to focus on increasing your energy than anything else. Here’s what you should be eating in order to do so:

• Bananas: Bananas, unlike any other snacking option, comes with a burst of B6 whilst adding a massive amount of energy as a whole. Furthermore, it also offers a lot of fats (the healthy ones), potassium, and carbohydrates to keep you full and fit.
• Coffee: If you are thinking about working out for a prolonged period, consuming a bit of caffeine can be beneficial for you. And this is where coffee will be your best friend. But, make sure not to drink too much or it might affect your sleeping schedule.
• Chicken and Egg: Both of them are considered to be excellent sources of protein. So, they can be beneficial for both increasing your stamina and strength. Besides, they are also quite enriched in leucine, which can produce even more energy in your body.

On the other hand, here are some food items that you need to avoid during this phase:

• Alcohol: Alcoholic beverages are quite notoriously known for being a diuretic. Hence, drinking the same can make you lose water from your body and decrease your overall energy. Also, alcohol can slow the metabolism rate of your body and make you obese.
• Fried Food: Albeit being delicious, fried food can take a lot of time to digest properly. Their high fat content can also make you gain a lot of weight if you keep consuming it for a prolonged period. And you may also feel lethargic after eating them.

Food to Eat Prior to the Race

If you are worried about the race, make sure not to eat too much in the morning. For example, it might be best if you try to cut off your fiber intake a little. Yes, there’ll be some bathrooms all around. However, it might ruin your experience.

No matter what you are doing, always keep a lot of fluid near you. If you want to take food, it might be better for you to get something like chocolate milk, yogurt, or fruit.

Also, don’t forget to get a proper amount of sleep the night before the race. You’ll need to get as much rest as you can, so that you can bring out your energetic persona the next day.

How to Increase Your Stamina for the Race?

Do you think you don’t have quite the level of stamina you need to compete in a relay race? It is a common issue that almost everyone deals with on a day-to-day basis.

However, if you want to take care of yourself, here’s what you need to do:

  • Exercise for at least an hour everyday.
  • Meditate in the morning and evening to reduce your stress.
  • Listen to music to lower your anxiety and fatigue as much as you can.
  • Yes, eat as much healthy food as you can, especially during breakfast.
  • Always opt for lean meat, chicken, and fish.

Furthermore, drinking a decent amount of water, particularly when you’re exercising, is going to be ideal for you too. Just make sure to drink at least three to four liters of water. That’s all.

The Bottom Line

Running in a relay race can be both physically and mentally tiring. Therefore, it might be best for you to start working on yourself as soon as you can. We have offered some tips here to get you started. But, if you have some other confusion, talking to a nutritionist can be helpful.

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