It's training day and you've planned a 10K after work; that means you need a decent lunch to keep you going. Scanning the various options at your local café you opt for a large plate of carbohydrate-packed pasta, no added cheese. The perfect meal
1. Always carry appropriate recovery snacks and drinks with you. Being prepared is an essential part of your training.2. Start eating and drinking immediately after exercise if you are training again within eight hours.3. Take 1-1.2g of carbohydrate
of meals and base snacks on fruit or carbohydrate-rich foods. Three modest portions of protein-rich foods per day (usually at each main meal) will meet your needs.The problem: You skip breakfast on race dayArriving on the start line empty is likely
.It also means loading up your leg muscles with carbohydrates, but it’s not enough to follow the advice you’ve been given thousands of times before. Yes, it is smart to eat plenty of carbohydrates during the three days leading up to the race
Q I was disappointed to get cramp at the 15-mile mark during a recent marathon. In the 48 hours before the race, I consumed plenty of carbohydrates and drank approximately four to five litres of water. During the race I drank plenty of water
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
of carbohydrate before and during the race. On the morning of the race, take a high-carbo drink and sip it before you start. Take a large drink of it just before the start and continue to take a little every 5km during the race. However, remember that you must
to take it easy. Stay supple, sleep lots, and if it's a long race, bias your food towards carbohydrates and away from fats. The same level-headedness goes for race day. The more you plan - from what time you'll get up, to how fast you'll run your first
to run low on glycogen during the race. To avoid this, try to drink five or six mouthfuls of a carbohydrate drink 15 minutes before the start of the marathon and every 15 minutes during the run. This is something you should practise regularlythroughout
brain, a proper nutrition plan may take a back seat.But proper nutrition is central to your training and to race success. By fuelling correctly and ensuring you're hydrated before, during and after training, you will perform and feel better and still
