Get Fuelled for Race Day with Tips from BWFC First Team Chef James Berry
With the Bolton Community 10K 2025 sponsored by Vital Energi fast approaching we wanted to remind you of some of the amazing tips James Berry, BWFC First Team Chef, shared for runners taking part in last year’s Bolton Community 10K. No matter if you’re walking, running or jogging James’ tips will have you 10K ready.
10k nutrition
A popular term in sports nutrition is “carb loading.” Carbohydrates are your body’s first choice for fuel because they are quickly converted into glucose or blood sugar which is used to give you energy. Increasing carbs to boost glycogen stores can be effective, but think of it more as a steady uptick rather than a drastic pre-race splurge. Instead of going for that “all-you-can-eat” pasta dinner the night before, try to up your carbohydrate intake 2-3 days prior to the Bolton 10k to stock your muscle and liver glycogen stores. Try to consume high quality carbs such as rice, pasta or potatoes and make sure to have veggies and a low fat protein source like grilled chicken breast or salmon too.
Race day
I recommend getting a high carb, easily digestible meal 3-4 hours before your race, so by the time your race starts, your food will have been digested and you’ll have topped up your glycogen stores and won’t feel full or weighed down.
Hydration
Hydration is vital, make sure you take in plenty of fluids in the days leading up to race day and that you are especially well hydrated the night before. Avoid alcohol which can cause dehydration and deplete your muscle glycogen stores. If you have stayed nicely hydrated in the days before there is no real need to drink loads on the morning of the race, this can also help avoid the risk of needing a cheeky mid-race toilet stop.
Why not try James Berry’s Energy Ball recipe?
Ingredients (Makes 6 Balls)
80g rolled oat
50g good quality dark chocolate (85-90% cocoa)
30g or 1 scoop chocolate protein powder
30g dried cranberries
2 tbsp peanut butter
Per Serving:
153Kcals | 13.4g Carbohydrates | 6.7g Protein | 3.4g Sugar | 2.2g Fiber
Method
Melt the dark chocolate
Mix in the oats and cranberries, protein powder and peanut butter
If needed, add a little water to loosen mixture
Roll into 6 evenly sized balls
Set in fridge for at least an hour
Good luck to everybody competing, crossing that finish line will be an incredible achievement, You have prepared well, and you will succeed. All the very best JB
Not signed up for the Bolton Community 10k, sponsored by Vital Energi, yet? There’s still time. Enter before Midnight on 23rd March 2025 to run, jog or walk and raise funds for the local community. Enter now at bwitc.org.uk/our-events