the start will ensure your glycogen stores are topped up. Ensure the drinks bottles on your bike contain carbs (see Rocket Fuel, right) or have something to eat, like a banana or an energy gel, once you are settled on the bike. The length of the event
Boosting your energy on the run has never been easier. With countless gels, drinks, chewy sweets and even an energy soup on the market, you'll have no trouble finding something to keep you fuelled to the end of even the longest ultra. For many of us
of sports drinks or gels, starting after 30 to 45 minutes of running. This will help him maintain his energy levels throughout the session. Recovery Nigel often eats a meal soon after training which will provide him with sufficient protein and carbohydrate
is simple: fast and convenient energy with a balance of carbs and protein to support your workout. When a bundle of FUEL products landed in front of me, I was fairly seduced by their vibrant packaging and keen to dig in. The fruit-loaded chunky granola was a
intake by 300 - 400kcal to provide more energy for training while still accommodating her weight loss goal. This could be achieved by adding in a small snack prior to training (such as a cereal bar and banana) and drinking 500ml sports drink during any
Drinking during most races is pretty simple. Race organisers thoughtfully set up trestle tables with cups, and kindly volunteers hand out energy drinks, water or weak orange squash to parched competitors. Sadly, unless your friends and family
snacks and soft drinks are full of sugar, saturated fat and salt all great energy-sappers. They don't fill you up or satisfy your appetite so it's all too easy to passively over-consume calories. DON'T drink too much alcohol. It's high in calories, puts
an apple, a few dried apricots, a handful of sultanas or a pot of yoghurt half an hour beforehand, to give you an energy boost and keep the shakes at bay. DO have a drink and something to eat as soon as possible after your run. Drink plenty of water or a
or an energy bar. Also, the sports drink on course might seem too sweet but don't feel like you have to drink it all in one go. Practise running with a bottle so your consumption is slow and controlled. Q. What's the last point in the marathon at which you
. To avoid cramps during your race, test your fuelling plan during a training run.During any endurance exercise, follow these guidelines for fluid and energy replacement:Drink 150-400ml of fluid for every 15-20 minutes of running.Consume 30-60g
