. For triathletes though, carbohydrate-rich foods are essential. New research shows that most people, including endurance athletes, easily meet their protein requirements and don't consciously need to eat more. You require around 1.2g to 1.4g of protein per kg
If transition is triathlon's fourth discipline, nutrition should be the fifth. Making fuelling mistakes could mean your race ends in disaster. And the longer the event, the more critical your food and drink strategy becomes. But it's not easy
50-55 per cent of your calories from carbs you should half-fill your plate with vegetables, fruits and some whole grains.Sass says the rest should be made up as follows: 25-30 per cent from fats (olive oil, avocado and so on) and 15-20 per cent from
or 2 parts water) in the two hours before the race, then another 125-250 ml shortly before the start.DO drink away nerves. If you can't eat because of pre-race nerves, try a liquid meal (such as a meal replacement shake, milkshake, smoothie or yoghurt
Tuna and butter bean salad Arrange 2 handfuls watercress (or other salad leaves) and some chopped peppers on a plate. Spoon 100g tinned tuna on top, breaking it up as you go. Scatter over 100g (approx of a 410g can) butter beans. Pour over 1
Q. I know pasta's an old favourite, but is there an obvious choice for a meal the night before a race?A. The pre-race meal is a matter of individual choice and preference, but there are some factors to consider. The first important point is to eat
- part of a series in our 2009 Flora London Marathon build-up. On Friday April 17, we'll be welcoming Olympic athlete - and Lucozade Sport Super Six mentor - Liz Yelling into the forums between 1pm and 2pm to answer your last-minute race-week questions
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
concentrated sugar solutions affect some runners. Taking an Imodium capsule about 15 minutes before the start of your race should cause no problems.Dr Roger HendersonDr Roger Henderson qualified from St Bartholomew's Hospital in 1985 and became a GP in 1990
early in the race. Continue to regularly drink small amounts. Most athletes can tolerate 200-300ml every 15-20 mins but this will vary with the intensity of the exercise. You are more likely to drink them if the drinks are cool, palatable and easily
