Q. What is the best mix of protein, carbs and fats to eat the week before the marathon? Rob22A. The most important thing is to continue eating a well-balanced diet composed of carbohydrate (70%), protein (15%) and fat (15%). Aim to eat around 6-9g of carbohydrate per kilogram...
it matter where the carbohydrates we eat come from? FINgersA. Healthy wholefood options are always your best bet - they have a high nutritional value and will give you a good blend of fast- and slow-release carbohydrates. Ideally, try to consume slow
take only small nibbles, but they keep me going," he says.Perfect practice"There's an army adage that says something like Proper Planning Prevents Piss-Poor Performance," says Hilditch. "It applies perfectly to race-day nutrition. You have to plan your
A camel can survive for up to two weeks without a drink in desert conditions. When they do have a chance to drink, they can devour as much as 200 litres of water a day and a third of their body weight inside 10 minutes. Unlike humans, though, camels don't pant, they perspire very...
and nutrition. You'll need around 30-60g of carbohydrate per hour - one 330ml bottle of Lucozade Sport and a gel (or four Jelly Babies) provides roughly 50g carbohydrate. Q. Are dextrose sweets a good alternative to gels or Jelly Babies? Kate FA. Gels
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
promoting fat burning isn't as simple as you suggest. There is a school of thought that suggests thatif you train on low carbohydrate you are increasing the stress placed on your body and this may in turn enhance your race-day performance. However, as yet
at the same time as the diarrhoea. If you get a clean bill of health, modify what and when you eat. Some race-day pointers:Avoid high-fibre foods the day before and the morning of a race.Try liquid pre-race meals.Give yourself two to four hours to digest your
'.But despite all the hours of putting left after right, if you're not prepared to provide your body with the fuel it needs along the way to the finish line, you won't get there half as quickly as you'd planned. A race nutrition strategy is as important to your
