Rashmi Cherian

🎉 Huge congratulations to Shilpa for her phenomenal 2nd-place finish in her age category at the 𝗜𝗿𝗼𝗻𝗺𝗮𝗻 𝟳𝟬.𝟯 𝗚𝗼𝗮!

🏅 At 51, Shilpa’s determination and dedication are nothing short of inspiring. She defies age with her unyielding commitment to her sport and her journey, proving that passion knows no limits.

From our first day working together over seven years ago, I knew she was someone extraordinary. From early mornings to grueling training sessions, Shilpa has approached each step with the same energy and focus as day one. Her discipline is unparalleled, and her ability to balance the demands of a triathlete’s life speaks volumes about her strength and resilience. This finish isn’t just a victory; it’s a well-earned reward for years of relentless hard work.

🌟 Shilpa, you’re an inspiration to us all, and I'm beyond proud to be part of your journey. Here’s to even more milestones and powerful performances ahead!

#IM703Goa #Ironman703Goa #TriathlonJourney #Unstoppable #WellnessVows #RashmiCherian #ProudCoach [Ironman 70.3 Goa, Triathlon, Triathlete, Rashmi Cherian]

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2 days ago | [YT] | 0

Rashmi Cherian

With 𝗜𝗿𝗼𝗻𝗺𝗮𝗻 𝟳𝟬.𝟯 𝗚𝗼𝗮 approaching, let’s talk 𝗛𝗬𝗗𝗥𝗔𝗧𝗜𝗢𝗡 – a game-changing part of your race strategy. As a sports nutritionist, I help athletes optimize hydration daily, especially for hot, humid races like this. 🏊‍♂️🚴🏃

⭐ Research shows that losing as little as 1-2% of body water through sweat can limit your athletic capacity. On the flip side, staying well-hydrated not only keeps your body running but also lets you push longer and harder. For triathletes, mastering hydration can make all the difference in unlocking peak performance.

To get it right, hydration needs to be timed across three stages: 𝗕𝗘𝗙𝗢𝗥𝗘, 𝗗𝗨𝗥𝗜𝗡𝗚, 𝗔𝗡𝗗 𝗔𝗙𝗧𝗘𝗥 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘.

➡️ 𝗛𝘆𝗱𝗿𝗮𝘁𝗶𝗼𝗻 𝗕𝗘𝗙𝗢𝗥𝗘 𝘁𝗵𝗲 𝗥𝗮𝗰𝗲
- Drink steadily, not excessively to avoid hyponatremia, a condition caused by overhydration.
- Aim for Pale yellow urine colour
- Try a stronger electrolyte drink with 500 ml of water the evening before.
- Cut caffeine and alcohol in the days leading up to the race.

𝗣𝗿𝗼 𝗧𝗶𝗽: Pre-load with a 500-750 ml dose of a high-electrolyte drink (with 1500 mg of sodium per liter or more) a few hours before the race.

➡️ 𝗛𝘆𝗱𝗿𝗮𝘁𝗶𝗼𝗻 𝗗𝗨𝗥𝗜𝗡𝗚 𝘁𝗵𝗲 𝗥𝗮𝗰𝗲
Your sweat rate is key to figuring out fluid needs. Here's a quick breakdown:
- 𝗟𝗶𝗴𝗵𝘁 𝘀𝘄𝗲𝗮𝘁𝗲𝗿𝘀: Aim for up to 500 ml/hr
- 𝗠𝗼𝗱𝗲𝗿𝗮𝘁𝗲 𝘀𝘄𝗲𝗮𝘁𝗲𝗿𝘀: Aim for up to 750 ml/hr
- 𝗛𝗲𝗮𝘃𝘆 𝘀𝘄𝗲𝗮𝘁𝗲𝗿𝘀: Aim for up to 1 liter/hr

➡️ 𝗛𝘆𝗱𝗿𝗮𝘁𝗶𝗼𝗻 𝗣𝗢𝗦𝗧-𝗥𝗮𝗰𝗲
- Consume Sodium-rich drinks to retain fluids and speed up recovery
- Again, aim for a light straw color urine
- Skip the alcohol as it's a diuretic and can worsen dehydration

Hydration isn’t just about keeping cool; it’s about gaining every possible edge to get closer to that podium finish. So, work with a sports nutritionist to design a personalized hydration and nutrition strategy that will set you up for success on race day and in recovery. 🤝

#WellnessVows #RashmiCherian #Hydration #Triathlon #TriathlonTraining #RaceDayReady #FuelYourRace #PeakPerformance #IM703Goa #Ironman70.3goa #Race #Goa [Ironman 70.3 Goa, Triathlon, Hydration, Triathlete, Rashmi Cherian]

5 days ago | [YT] | 3

Rashmi Cherian

I’m Rashmi Cherian, your go-to Sports Nutritionist, and I often get asked: “𝗪𝗵𝗮𝘁’𝘀 𝘁𝗵𝗲 𝘀𝗲𝗰𝗿𝗲𝘁 𝘁𝗼 𝗻𝗮𝗶𝗹𝗶𝗻𝗴 𝗺𝘆 𝗺𝗮𝗿𝗮𝘁𝗵𝗼𝗻?” While race day brings that electric thrill, it’s the prep work before and the recovery after that truly sets the stage for your success.

Let’s break down the science behind marathon nutrition and how it works to support you through every stage of the race.

➡️ 𝗣𝗿𝗲-𝗥𝗮𝗰𝗲 𝗖𝗮𝗿𝗯 𝗟𝗼𝗮𝗱𝗶𝗻𝗴

Think of your muscles like a car's gas tank. Carb-loading is like filling up before a long road trip. I tell my athletes, "𝗗𝗼𝗻'𝘁 𝗰𝘂𝘁 𝗰𝗮𝗿𝗯𝘀 𝗻𝗼𝘄, 𝗹𝗲𝗮𝗻 𝗶𝗻𝘁𝗼 𝘁𝗵𝗲𝗺!

➡️ 𝗛𝘆𝗱𝗿𝗮𝘁𝗶𝗼𝗻 𝗦𝗰𝗶𝗲𝗻𝗰𝗲

It's more than just drinking water. Your body needs a balance of fluids and electrolytes to stay cool and run smoothly. Aim for pale yellow urine as a hydration marker.

➡️ 𝗗𝘂𝗿𝗶𝗻𝗴-𝗥𝗮𝗰𝗲 𝗙𝘂𝗲𝗹𝗶𝗻𝗴

I often say to my athletes, “𝗙𝘂𝗲𝗹 𝘄𝗵𝗶𝗹𝗲 𝘆𝗼𝘂’𝗿𝗲 𝗺𝗼𝘃𝗶𝗻𝗴!” Aim to take in 𝟲𝟬-𝟵𝟬 𝗴𝗿𝗮𝗺𝘀 of carbs per hour during the race. Think of it as refuelling your engine before it runs out. Don’t let hunger slow you down—keep those energy levels up!

➡️ 𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆 𝗦𝗰𝗶𝗲𝗻𝗰𝗲

The first 30 minutes after you finish are crucial. Your muscles are like sponges, soaking up nutrients to repair and rebuild. Protein and carbs are your best friends here.

Marathons can be tough, but with the right nutrition strategy, you can tackle them with confidence. It’s not just about crossing that finish line; it’s about how you prepare and recover that truly matters. If you’re ready to take your performance to the next level, 𝗗𝗠 𝗺𝗲 𝘁𝗼 𝘀𝗰𝗵𝗲𝗱𝘂𝗹𝗲 𝗮 𝗰𝗼𝗻𝘀𝘂𝗹𝘁𝗮𝘁𝗶𝗼𝗻. 𝗟𝗲𝘁’𝘀 𝘀𝘁𝗮𝗿𝘁 𝘆𝗼𝘂𝗿 𝗷𝗼𝘂𝗿𝗻𝗲𝘆 𝘁𝗼 𝗽𝗲𝗮𝗸 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝘄𝗶𝘁𝗵 𝘀𝗰𝗶𝗲𝗻𝗰𝗲-𝗯𝗮𝗰𝗸𝗲𝗱 𝘁𝗲𝗰𝗵𝗻𝗶𝗾𝘂𝗲𝘀 𝘁𝗮𝗶𝗹𝗼𝗿𝗲𝗱 𝗷𝘂𝘀𝘁 𝗳𝗼𝗿 𝗬𝗢𝗨!

Stay strong, and happy running!

#WellnessVows #RashmiCherian #RunnersDiet #MarathonTips #SportsNutrition #MarathonNutrition #MarathonReady

1 week ago | [YT] | 0

Rashmi Cherian

After more than 7 years of working together, I finally got to meet Shilpa in person for the first time. We finally crossed paths during her layover at Bangalore airport as she heads to compete in the 𝗜𝗿𝗼𝗻𝗺𝗮𝗻 𝟳𝟬.𝟯 𝗚𝗼𝗮 this weekend! 🏊‍♀️🚴‍♀️🏃‍♀️

A Small story:
Our journey started with her daughter, a national-level swimmer (& now a Dentist), and eventually, I began working with Shilpa, as she pursued her passion for triathlons.
From day one, Shilpa has been a hard-working and dedicated athlete, sticking to every nutrition plan with laser focus. It's no surprise she qualified for the 𝗜𝗿𝗼𝗻𝗺𝗮𝗻 𝗪𝗼𝗿𝗹𝗱 𝗖𝗵𝗮𝗺𝗽𝗶𝗼𝗻𝘀𝗵𝗶𝗽 last year and I know she’s going to give it her all in Goa this weekend.

You’d never guess she’s 51! She radiates energy, health, and youthful vitality, which speaks volumes about her commitment and discipline. More than a client, Shilpa has become a friend & an inspiration, and this meeting felt like catching up with someone I’ve known for ages.

Wishing her the best of luck for her race on October 27th! 💪 Can’t wait to see her crush it once again!

#ironman703goa #ironmanathlete #triathlonjourney #WellnessVows #RashmiCherian #SportsNutrition #MarathonNutrition #HappyClient

1 week ago (edited) | [YT] | 4

Rashmi Cherian

🏆 𝗨𝗻𝗹𝗼𝗰𝗸 𝗣𝗲𝗮𝗸 𝗙𝗼𝗼𝘁𝗯𝗮𝗹𝗹 𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲 𝗥𝗶𝗴𝗵𝘁 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 🏆

Are you a football player looking to boost your energy, endurance, and recovery on the field? The 𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗚𝘂𝗶𝗱𝗲 𝗳𝗼𝗿 𝗙𝗼𝗼𝘁𝗯𝗮𝗹𝗹 𝗣𝗹𝗮𝘆𝗲𝗿𝘀 is your key to unlocking better results through expert nutrition strategies.

𝗛𝗲𝗿𝗲'𝘀 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂'𝗹𝗹 𝗴𝗮𝗶𝗻:
✅ Personalized nutrition plans tailored for football
✅ Hydration strategies to sustain peak performance
✅ Smart fueling tactics for pre, during, and post-game
✅ Superfoods and supplements to elevate your game
✅ Recovery optimization with proper sleep and nutrients

𝗖𝗼𝘂𝗿𝘀𝗲 𝗛𝗶𝗴𝗵𝗹𝗶𝗴𝗵𝘁𝘀:
1️⃣ Why Nutrition is a Game-Changer
2️⃣ Mastering Energy & Macronutrients
3️⃣ Building the Ultimate Performance Plate
4️⃣ Supplements & Superfoods for Football
5️⃣ Maximizing Recovery & Sleep

If you're ready to fuel your game with proven strategies, 𝗲𝗻𝗿𝗼𝗹𝗹 𝗻𝗼𝘄 - bit.ly/40f1tbH

#RashmiCherian #FootballNutrition #Football #AthleteFuel #FootballTraining #SportsNutrition #WellnessVows

1 week ago | [YT] | 1

Rashmi Cherian

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗳𝗼𝗿 𝗔𝘁𝗵𝗹𝗲𝘁𝗲𝘀' 𝗠𝗲𝗻𝘁𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵

As a sports nutritionist who has worked closely with athletes for more than a decade, I’ve seen firsthand how much emphasis is placed on physical strength and endurance. But here’s the thing—nutrition isn’t just about building muscles and running faster. It’s about fueling your mind as well.

Your brain and body are deeply interconnected. The foods you choose don’t just affect your physical performance; they play a huge role in how well you focus, manage stress, and even recover mentally from the intense demands of training and competition. Nutrition can either be your greatest tool or your silent obstacle when it comes to staying mentally sharp and resilient under pressure.

If you're looking to truly optimize your performance, it’s time to recognize the power of nutrition for your mental health. Here’s what to include in your diet for a sharper mind and stronger resilience:

𝗢𝗺𝗲𝗴𝗮-𝟯 𝗙𝗮𝘁𝘁𝘆 𝗔𝗰𝗶𝗱𝘀:
Found in foods like salmon, walnuts, and chia seeds, these help reduce inflammation and support mood stability.

𝗖𝗼𝗺𝗽𝗹𝗲𝘅 𝗖𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝘀:
Whole grains and quinoa not only give you steady energy but also boost serotonin, the “𝒇𝒆𝒆𝒍-𝒈𝒐𝒐𝒅” hormone.
 
𝗣𝗿𝗼𝘁𝗲𝗶𝗻-𝗥𝗶𝗰𝗵 𝗙𝗼𝗼𝗱𝘀:
Lean meats, eggs, and legumes provide amino acids essential for brain function, keeping your mood balanced and your mind sharp.

𝗔𝗻𝘁𝗶𝗼𝘅𝗶𝗱𝗮𝗻𝘁-𝗥𝗶𝗰𝗵 𝗙𝗼𝗼𝗱𝘀:
Berries and leafy greens combat oxidative stress and enhance brain health, contributing to better focus and decision-making.

𝗕𝗲𝘆𝗼𝗻𝗱 𝗧𝗵𝗲 𝗣𝗹𝗮𝘁𝗲
Sleep and mindful eating are key for maintaining mental health. A solid 7-9 hours of sleep aids in recovery and improves food choices the next day. Being aware of hunger and fullness cues helps manage stress eating and builds a positive relationship with food.

Your mental strength is just as crucial as your physical endurance, and nutrition plays a powerful role in supporting both.
Ready to unlock your mental potential? Let's work together to create a personalized nutrition plan that fuels both your body and mind.

𝗗𝗠 𝗺𝗲 𝘁𝗼 𝘀𝗰𝗵𝗲𝗱𝘂𝗹𝗲 𝗮 𝗰𝗼𝗻𝘀𝘂𝗹𝘁𝗮𝘁𝗶𝗼𝗻 𝗮𝗻𝗱 𝘀𝘁𝗮𝗿𝘁 𝘆𝗼𝘂𝗿 𝗷𝗼𝘂𝗿𝗻𝗲𝘆 𝘁𝗼 𝗽𝗲𝗮𝗸 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲.

#WellnessVows #RashmiCherian #AthleteMentalHealth #NutritionForMentalWellbeing #SportsNutrition #PeakPerformance

3 weeks ago | [YT] | 0

Rashmi Cherian

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗔𝘃𝗼𝗶𝗱 𝗮𝗻𝗱 𝗘𝗺𝗯𝗿𝗮𝗰𝗲 𝗕𝗲𝗳𝗼𝗿𝗲 𝗬𝗼𝘂𝗿 𝗠𝗮𝗿𝗮𝘁𝗵𝗼𝗻

Each marathon season, I see runners who have committed countless hours to their training, but they often overlook a crucial element—nutrition. Many times, it’s not a lack of preparation or endurance that holds them back, but an incomplete nutrition strategy.

As a sports nutritionist who’s guided countless marathoners, I know the right nutrition can make or break your performance on race day. It’s not just about logging those miles; what you eat before the marathon is equally crucial.

So, what should you focus on?

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗘𝗺𝗯𝗿𝗮𝗰𝗲:
➡️ 𝗖𝗼𝗺𝗽𝗹𝗲𝘅 𝗖𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝘀 like whole grain pasta, brown rice, and sweet potatoes are excellent for sustained energy.
➡️ 𝗟𝗲𝗮𝗻 𝗣𝗿𝗼𝘁𝗲𝗶𝗻𝘀 like chicken, fish, and tofu help with muscle repair.
➡️ 𝗙𝗿𝘂𝗶𝘁𝘀 & 𝗩𝗲𝗴𝗲𝘁𝗮𝗯𝗹𝗲𝘀 like bananas and beets provide vital nutrients.
➡️ 𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗙𝗮𝘁𝘀 from avocado or nuts fuel your body, but in moderation.

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗔𝘃𝗼𝗶𝗱:
➡️ 𝗛𝗶𝗴𝗵-𝗙𝗶𝗯𝗲𝗿 𝗙𝗼𝗼𝗱𝘀 can cause bloating and discomfort.
➡️ 𝗦𝗽𝗶𝗰𝘆 𝗼𝗿 𝗙𝗮𝘁𝘁𝘆 𝗙𝗼𝗼𝗱𝘀 might lead to indigestion and slow digestion.
➡️ 𝗔𝗹𝗰𝗼𝗵𝗼𝗹 can disrupt your hydration and energy levels.
➡️ 𝗨𝗻𝗳𝗮𝗺𝗶𝗹𝗶𝗮𝗿 𝗙𝗼𝗼𝗱𝘀 may trigger digestive issues, so stick to what you know.

Want to know exactly when and how to incorporate or avoid these foods for optimal race-day performance?

𝗖𝗼𝗺𝗺𝗲𝗻𝘁 "𝗣𝗲𝗿𝘀𝗼𝗻𝗮𝗹𝗶𝘇𝗲𝗱 𝗦𝘁𝗿𝗮𝘁𝗲𝗴𝘆" 𝗮𝗻𝗱 𝗜’𝗹𝗹 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂 𝗯𝘂𝗶𝗹𝗱 𝗮 𝗽𝗲𝗿𝘀𝗼𝗻𝗮𝗹𝗶𝘇𝗲𝗱 𝗽𝗿𝗲-𝗿𝗮𝗰𝗲 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝘀𝘁𝗿𝗮𝘁𝗲𝗴𝘆 𝘁𝗵𝗮𝘁’𝗹𝗹 𝗴𝗲𝘁 𝘆𝗼𝘂 𝗮𝗰𝗿𝗼𝘀𝘀 𝘁𝗵𝗮𝘁 𝗳𝗶𝗻𝗶𝘀𝗵 𝗹𝗶𝗻𝗲 𝗳𝗲𝗲𝗹𝗶𝗻𝗴 𝘀𝘁𝗿𝗼𝗻𝗴!

#WellnessVows #RashmiCherian #MarathonNutrition #SportsNutrition #MarathonReady

4 weeks ago | [YT] | 0

Rashmi Cherian

𝗙𝗥𝗘𝗘 𝗪𝗘𝗕𝗜𝗡𝗔𝗥 𝗔𝗟𝗘𝗥𝗧: 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 & 𝗖𝗼𝗻𝗱𝗶𝘁𝗶𝗼𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝗔𝘁𝗵𝗹𝗲𝘁𝗲𝘀! 🏋️‍♀️

Are you ready to level up your athletic performance and fitness?
💪 Join us for an insightful webinar covering:

✅ 𝙒𝙝𝙖𝙩 𝙞𝙨 𝙎𝙩𝙧𝙚𝙣𝙜𝙩𝙝 & 𝘾𝙤𝙣𝙙𝙞𝙩𝙞𝙤𝙣𝙞𝙣𝙜?
✅ 𝙒𝙝𝙮 𝙞𝙩’𝙨 𝙘𝙧𝙪𝙘𝙞𝙖𝙡 𝙛𝙤𝙧 𝙖𝙩𝙝𝙡𝙚𝙩𝙚𝙨?
✅ 𝙃𝙤𝙬 𝙎&𝘾 𝙚𝙣𝙝𝙖𝙣𝙘𝙚𝙨 𝙥𝙚𝙧𝙛𝙤𝙧𝙢𝙖𝙣𝙘𝙚?
✅ 𝘽𝙪𝙨𝙩𝙞𝙣𝙜 𝙈𝙮𝙩𝙝𝙨 & 𝙈𝙞𝙨𝙪𝙣𝙙𝙚𝙧𝙨𝙩𝙖𝙣𝙙𝙞𝙣𝙜𝙨
✅ 𝙏𝙝𝙚 𝙧𝙤𝙡𝙚 𝙤𝙛 𝙖𝙣 𝙎&𝘾 𝘾𝙤𝙖𝙘𝙝 𝙞𝙣 𝙮𝙤𝙪𝙧 𝙟𝙤𝙪𝙧𝙣𝙚𝙮

🎯 Don’t miss out on expert advice to help you build strength, endurance, and agility!

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#StrengthAndConditioning #AthleticPerformance #FitnessForAthletes #WebinarAlert #JoinTheCommunity | [Sports Nutrition, Fitness, Rashmi Cherian, Strength & Conditioning, Fitness Coach]

4 weeks ago | [YT] | 1

Rashmi Cherian

Every marathon season, I meet runners who’ve trained their hearts out, logged countless kms, and are ready to conquer the course—only to struggle because they didn’t optimise their nutrition.

As a sports dietitian who's guided countless marathoners to the finish line, I can confidently say that fueling your body properly is as important as your training plan.

𝗦𝗼 𝗵𝗼𝘄 𝗰𝗮𝗻 𝘆𝗼𝘂 𝗺𝗮𝘅𝗶𝗺𝗶𝘀𝗲 𝘆𝗼𝘂𝗿 𝗲𝗻𝗲𝗿𝗴𝘆 𝗼𝗻 𝗿𝗮𝗰𝗲 𝗱𝗮𝘆 𝗮𝗻𝗱 𝗮𝘃𝗼𝗶𝗱 𝘁𝗵𝗮𝘁 𝗱𝗿𝗲𝗮𝗱𝗲𝗱 𝗲𝗻𝗲𝗿𝗴𝘆 𝗰𝗿𝗮𝘀𝗵? Let’s dive into some tried-and-tested strategies that will keep you running strong from the start to the final sprint.

1. 𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘀𝗲 𝗖𝗮𝗿𝗯-𝗟𝗼𝗮𝗱𝗶𝗻𝗴
Start 24-48 hours before the race by getting 70-80% of your calories from complex carbs like whole grains, rice and sweet potatoes.

2. 𝗛𝘆𝗱𝗿𝗮𝘁𝗲 𝗖𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁𝗹𝘆
Drink water steadily in the days leading up to the marathon. On race morning, aim for 5-7 ml/kg of your body weight four hours before the start and make sure to sip water at regular intervals during the race.

3. 𝗣𝗿𝗲-𝗥𝗮𝗰𝗲 𝗠𝗲𝗮𝗹
Eat 2-3 hours before the race, focusing on easily digestible carbs and a bit of protein.

4. 𝗙𝘂𝗲𝗹 𝗗𝘂𝗿𝗶𝗻𝗴 𝘁𝗵𝗲 𝗥𝗮𝗰𝗲
Start fueling early, around 45-60 minutes into the race, and aim to take in 30-60g of carbs every hour. Energy gels, sports drinks, or small snacks are ideal for keeping your energy levels steady.

5. 𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻
Within 30 minutes of finishing, consume a snack with a 3:1 ratio of carbs to protein to start muscle repair and replenish glycogen. Follow up with a balanced meal within two hours and stay hydrated.

6. 𝗔𝘃𝗼𝗶𝗱 𝗙𝗮𝘁𝘀 𝗮𝗻𝗱 𝗙𝗶𝗯𝗲𝗿 𝗼𝗻 𝗥𝗮𝗰𝗲 𝗗𝗮𝘆
Stick to fast-digesting carbs before the race and avoid fats or fiber that could slow digestion or cause distress.

7. 𝗨𝘀𝗲 𝗖𝗮𝗳𝗳𝗲𝗶𝗻𝗲 𝗦𝘁𝗿𝗮𝘁𝗲𝗴𝗶𝗰𝗮𝗹𝗹𝘆
If you've tested it in training, caffeine can help by delaying fatigue and boosting endurance. A dose of 3-6 mg/kg body weight 30-60 minutes before the race is typically effective but it's important to consume it in moderation.

8. 𝗦𝘁𝗶𝗰𝗸 𝘁𝗼 𝗙𝗮𝗺𝗶𝗹𝗶𝗮𝗿 𝗙𝗼𝗼𝗱𝘀
Race day is not the time to experiment with new foods. Stick to what you know works well for your body.

9. 𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗲 𝗦𝗹𝗲𝗲𝗽
Prioritize getting 7-9 hours of sleep in the week leading up to the race.

10. 𝗙𝘂𝗲𝗹 𝘄𝗶𝘁𝗵 𝗦𝗹𝗼𝘄-𝗗𝗶𝗴𝗲𝘀𝘁𝗶𝗻𝗴 𝗖𝗮𝗿𝗯𝘀
The night before, eat slow-digesting carbs like quinoa or sweet potatoes for steady energy release during the race.

Ready to optimize your nutrition and crush your next race? Let’s connect!
DM me "𝐌𝐀𝐑𝐀𝐓𝐇𝐎𝐍" for a consultation and let's get you crossing that finish line in record time!⁣⁣⁣

#WellnessVows #RashmiCherian #RunnersDiet #MarathonTips
#SportsNutrition #MarathonNutrition #MarathonReady

1 month ago | [YT] | 1

Rashmi Cherian

🤔 𝗔𝗧𝗛𝗟𝗘𝗧𝗘𝗦, How do you warm up before a training session or game?

Drop your choice in the comments ⬇️

⭐ Click the link in my bio to apply for the 1:1 Nutrition Program and optimize your pre-workout nutrition for peak performance.

#WellnessVows #Athlete #Nutrition #Recovery #CoachRashmiCherian #RashmiCherian

1 month ago | [YT] | 1