or bottle. If youre not used to drinking energy replacement drinks, suddenly gulping one down during a race might lead to an upset stomach. Likewise, you dont want to mistakenly pour one of these over your head to cool yourself down, as they tend
. Palpitations and mild tremors are also not uncommon, but as blood-sugar levels return to normal the feeling usually passes. Prevention is usually found in adequate pre-exercise nutrition and hydration, and the use of energy drinks while running instead of water
the best opportunities to eat and drink. What you consume will be determined by the distance you're racing, weather conditions and your personal preferences and tolerances."For sprint-distance races I might carry a bottle of squash or energy drink
for before the start Race instructions and travel informationFor your baggage bag Suncream Petroleum jelly if you chafe Roomy, comfortable trainers for after the race Warm change of clothes Waterproofs Money Post-race energy drink and food
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
and concentrations of energy drink during training. The varying composition of the commercially available drinks means that some transfer more rapidly than others, so experiment to find one that minimises your symptoms. Choose a drink with a complex carbohydrate base
. If solid foods seem unappealing in the morning, whip up a fruit and yoghurt smoothie.Experimenting at the wrong timeTrying a new food or drink during a race usually spells disaster, but training sessions are a great time to discover what fuels you best
With three disciplines to consider, it's easy to make mistakes when you're eating and drinking during training and racing. That's the bad news. The good news is that it's easy to avoid triathlon's common nutritional pitfalls if you plan ahead
the start. Make sure you've eaten these foods before a few training runs with no adverse effects.Drink 250-450ml of energy drink 60 to 90 minutes before the race.Arrive at the start about an hour early, so you won't have to rush.Joke around with friends
get up.Eat a familiar breakfast that you know works for you. Avoid fat, as it is hard to digest. Porridge is excellent.Leave plenty of time for digestion. Some marathon runners opt for a high-energy drink if they feel they won’t be able to digest a
