for you on race day. So I would say that the more time you have to try different sports bars, gels, energy drinks and timings, the better. As well as thinking about which carbohydrate you'll take on board during the race this is also a good time to plan

Nutrient Average daily intake (g/kg) Recommended amount per kg/ day or per day Carbohydrate 291g (3.8g/kg) 7-8g/kg/day (539 - 616g) Protein 99g 1.3g/kg) 1.2-1.6g/kg/day (92-123g

training load and tuck into plenty of carbohydrates. This will allow you to draw on fully-stocked glycogen levels for energy during the run.Aim to finish eating by 7pm - this will give your body time to process everything you've eaten.Slow-burning complex

If you’re like most runners, you spend the final days before your marathon feasting on high-carbohydrate foods. But a good nutrition plan doesn’t end with that last plate of pasta the night before your race. Your pre-race breakfast is just

between achieving a personal best or even failing to complete the race.The build up: the days leading up to the raceCarbohydrates are the major energy source for moderate to high-intensity activity and it is crucial you increase the carb intake in your

won’t get sent to your room.Bananas Why they’re good: Bananas are full of carbohydrates. They are a good source of vitamin B6, which is vital for managing protein metabolism. (Runners need more protein during and after training.) When they’re good

refuelling strategies for both types of morning exercisers:Early risersChoose high-carbohydrate foods that are low in fat and moderate in protein. Aim for about 400-800 calories, which will fuel your training without making you feel sluggish. Drink about half

, though, energy bars are still the first thing we turn to when we need to top up the tank. Convenient and quick, solid carbohydrate bars are just as effective as liquid carbohydrates when it comes to fuelling before, during and after exercise. University

triathlon conditions. You must establish your own nutritional requirements through trial and error. Raisins might work for your friend, but they may send you running for the loo, so it’s important to try a variety of carbohydrate-rich foods and fluids

're properly hydrated. Also, drinking only water before a 5K or 10K is fine, because the carbohydrate in your muscles won't become depleted over this distance. But before and during longer races you'll need a carbohydrate drink (or another carbohydrate source