this out? Podro A. There are a few things you need to consider: Your nutrition before and during the race. Take on plenty of carbohydrate before the race (and the week before) and staying hydrated during the race. Try out energy gels on our long
, between October and March.Why? Jerusalem artichokes are rich in inulin, a carbohydrate packed with bacteria-promoting properties. This means that as well as being great fuel for longer runs, Jerusalem artichokes are also great for maintaining digestive
. An endurance athlete’s ideal fuel is glycogen, carbohydrates stored in the muscles and liver. A low-carb lifestyle is counterproductive. When glycogen stores are low, protein, which is essential for muscle growth and repair, may be robbed for energy. Zinc
, high-carbohydrate meals and drink at least two litres of water every day. Keeping your energy stores topped-up and staying hydrated is important. Don't overload on fibre as the race nears - try white pasta and bread instead of brown - and avoid alcohol
and British Triathlon's Male Elite Long Distance Triathlete of Year 2007"The day before the race have a carbohydrate-biased day to ensure you are fully fuelled. Keep fully hydrated and keep drinking water up to within an hour of the start."Sam Gardner, former
faster. Strike a balance between... Eating well & eating too wellTofu, tomato juice and salads are great, but if you carry a calculator to keep a running tally of your carbohydrate, protein and fat intake, it’s time to relax a little more. Moderation
-depleted state. Ever since carbohydrate-loading caught on decades ago, carbs have been the focus of nutrition advice for marathon runners. You can burn 2,300 calories on a 20-mile run, and the carb is the most readily converted fuel source, so it makes perfect
from the toes. And check your shoes, Marot advises. "Your shoes have to provide flexibility at the same time as support."BAD HABIT: You run too slow on long runs "Glycogen is the storage form of carbohydrate, and when you run low, you run slow," says
. Conversely, try a high-intensity morning run followed by an after-work weight-training session.The myth: Running on empty is a smart way to burn extra fatThe truth: In theory, because your blood sugar and muscle carbohydrate levels are low after an overnight
and carbohydrate than the normal person. You can do that through your diet or you can do it with supplements. If you can eat that amount of fruit and vegetables then thats probably the best way to do it, but if you cant, then I think basic vitamin supplements
