pace for 40 minutes. Warm up 15 minutes. Cool down for five.Fuel upWhat to eat and drink before and after your runMany runners think that they can eat whatever they want post-run," says Leslie Bonci, director of sports medicine nutrition at the Centre
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
This recovery drink declares itself as the ultimate post exercise shake. It offers 2 ½ parts carbohydrate to 1 part whey protein isolate. Designed to immediately replenish your glycogen stores, it offers 40.6 grams of carbohydrate per serving
before training. A snack will be very important if you have missed your main meal. It will be quickly converted into fuel.As for hydration, sip 400-600ml of water or sports drink in the two hours before training, as this will help you to stay hydrated
to drink during the race? Sarah MastersonA. Ideally you should have practised drinking on the run while you have been training. Only taking on water is not a good idea - I'd advise you take on some sports drink or carry some gels as well. Water will be out
for the next session.If you can't stomach a meal after exercise, there are plenty of sports recovery products available. Drinks are handy if you can't manage a bigger snack. Make sure you also include some protein with your carbs: research has shown
-loaded sports drink before or after your workouts.
Q. I quite often 'refuel' with a coffee after a long run or ride. Is this doing me more harm than good, or is it an acceptable recovery drink?A. Restoring water and electrolyte balance is an essential part of the recovery process after any exercise
, but the type of fluid you are taking in is critical – you need to use an isotonic drink. If the fluid doesn’t replace the electrolytes lost during prolonged exercise, the muscle loses its natural chemical balance, which can lead to cramps. Although immediate
- there is no need for her to drink any more than this. Drinking large quantities of water over short periods can be dangerous at it can dilute your blood sodium levels. However, it is important to drink sports drinks during a marathon both for the sodium (which
