and seeds; and cereals and grains such as bread, pasta and rice.If you're going for the diary-free option, try soya milk, yoghurt, cheese, calcium-fortified rice milk and oat milk.IronLow iron stores can ultimately result in anaemia, but even before that
of rice, pasta or potatoes, the night before the race to top-up your glycogen stores. Aim to eat breakfast around three hours before the race and have a couple of slices of white toast or a bowl of low-fibre cereal. An energy gel around 30 minutes before
be hard to consume enough of the right foods. This is especially true for vegetarian athletes, as iron from fruit, vegetables and cereals is not as well absorbed as that from meat.If you are a vegetarian, increase your iron intake by eating plenty
supply of liver glycogen will stabilise your blood sugar as you train, keep your levels from spiking and ensure you don't run out of all-important energy.Change it: If time is your problem, stock up on just-add-milk breakfasts such as cereal and porridge
calorie intake from carbohydrate sources such as pasta, potatoes, rice and cereal. This will pack your muscles with glycogen and delay the point at which you ‘hit the wall’ during the race. Stay hydrated Keep your energy and fluid levels high by cutting
recommend you try to eat something. You would need to consume four or five gels or the equivalent in sports drink to get enough energy. Cereal and slow-release carbs are your best options.Q. How much do you recommend drinking before the race? inlastplace
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
resisted the Coco Pops in favour of a cereal with nutrients, but that doesn't mean you're actually getting all the good stuff. Up to 40 per cent of the vitamins in cereal dissolve into that milk. So drink up like it's closing time.30. ParsleyAdd a handful
than usual in the last three days before the race,” says Tichenal. About 60 to 70 per cent of your calories should come from carbohydrate sources. Pasta, potatoes, rice, cereals and fruit are healthy choices, but even fizzy drinks and sweets do the job
into plates of pasta, bowls of processed breakfast cereals and stacks of bread."The good food guideAnother indicator that can help when deciding how to efficiently fuel your body is the Glycaemic Index, or GI. Developed in 1981 by Dr David Jenkins, a professor
