, and gently beforehand as well.Drink plenty of fluids, especially when exercising in hot temperatures. (Energy drinks that contain both carbohydrates and electro-lytes are ideal).Make sure that youre consuming the recommended dietary allowances of potassium
and concentrations of energy drink during training. The varying composition of the commercially available drinks means that some transfer more rapidly than others, so experiment to find one that minimises your symptoms. Choose a drink with a complex carbohydrate base
, so my advice is to cut back your calorie intake only modestly chopping foods high in saturated fat or refined carbohydrates and gradually building up your running volume. If you lose more than 500g per week after the initial week, or if you often
; simple carbohydrates (such as white bread or refined pasta), 30 minutes; complex carbs (such as wholegrain bread or brown rice) and light protein (such as yoghurt or eggs) 60 minutes; and heavy protein (such as meat or fish), up to two hours. If you
more prone to muscle injury. Consuming low-GI carbohydrates soon after exercise will help recovery foods such as fruit, oats, rye bread and some nuts fall into this category.—Judith Pitt-Brooke, East Midlands Physiotherapy Clinic, Loughborough
seen the benefit of some key nutritional practices throughout his marathon journey, namely efficient carbohydrate and protein intake for effective recovery, and fuelling his long runs properly. I am confident that these will continue to have a positive
Some people think it's a calorie-heavy food, and so it is if you eat it by the kilo, but in sane amounts it's a terrific food for triathletes. Its carbohydrate content gives an energy boost and its fibre content keeps you feeling full for longer and helps keep
-free foods, they won’t gain weight. Not true. If you put away a whole bag of low-fat pretzels in one sitting, you’re consuming several hundred calories. Sure, most of them come from carbohydrate, but carbohydrate can be stored as fat, too. So can protein
an extra 500 to 1,000kcal. It's more exciting than it sounds: the further you run, the better your body becomes at conserving carbohydrates and relying on fat as fuel. You become a better fat-burning machine. A good way to start burning more calories
carbohydrate products that you have tried and tested during your training period. This is perhaps why people stick to pasta; it's often a regular feature in a triathlete's diet. It is also easy to prepare.Avoid overeating the night before a big race because you
