the next day. How late you eat the night before isn't too big a concern, unless it affects your sleep patterns. Breakfast is the most important meal to time right.Q. How much water should I drink on the morning of the race? I want to drink enough water

sodium during the race (for example, in the sports drinks on course). If you have a history of cramp or sweat heavily, then electrolyte gels may also be a sensible addition.Q. I'm feeling overwhelmed by all the nutrition advice out there. Would you

will dictate how much you eat and drink but you should aim for at least 30g to 60g of carbs every hour.The problem: You don't practise race-day nutritionIf you don't plan your race-day nutrition you could, at worst, go into a race without any food or drink

. With hydration and nutrition there are dangers in both taking on too much and too little. The key is careful preparation and knowing what you need on the day."For races up to about one hour you shouldn't need anything as long as you go into them properly hydrated

Q. I want to practise my nutrition for race day but my trainer says I should wait until a few weeks before the race so I get the maximum benefit - is he right?A. It's imperative that you experiment during training to find out what will work best

The Day BeforeYour goals for the day before your race are to top up your glycogen stores, stay well hydrated and avoid any pitfalls that may jeopardise your performance the next day.  Graze Eat little and often throughout the day. Choose high

"When you're training, time is of the essence," says sports nutritionist Drew Price (drewprice.co.uk). "Nutrient timing is the secret weapon employed by professional athletes to fuel training and race day, and to support recovery. "Carbohydrate

you hydrate with plenty of water in the days leading up to the race. Aim to drink regularly throughout the day (a minimum of 6-8 glasses or 1 litre daily). You also need to drink regularly during exercise and rehydrate fully afterwards.  Electrolytes

day and cut back on mileage the last few days before any race.Q: I’ve heard that I should stuff myself with spaghetti the night before a race. Is this really a good strategy?A: Spaghetti, or any other high-carbohydrate food, is a great ‘night

and coming up against the dreaded "wall". Sports drinks and carb gels are great for topping up your energy levels during a long run or race, but increasing your carb intake three days before the race will help make sure you reach the startline with maximum