of fluid (dehydration) and reduction in the body’s carbohydrate stores. Therefore these are the two things to concentrate on getting right in the build-up to, and on, race day.In the week leading up to race day, increase the amount of high carb foods

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

warm-up, you burn a mixture of carbohydrates and fat, thereby slightly reducing your glycogen stores. So the key is to find the minimum amount of warm-up necessary to prep your body for race pace, while using as little of your precious carb reserves

intake to achieve certain goals such reducing body fat levels or improving recovery etc. To do any of these things you do not need to include expensive foods.So consider the basics you need. The base of all meals should contain carbohydrates