is to top up your liver glycogen stores at breakfast, as liver glycogen is depleted overnight.Eat Two Hours Before Racing Eating a carbohydrate-rich pre-event meal means that you will start exercise fully fuelled. Avoid Fry-Ups Dodge anything high in fat
at the start of a run - dehydration will affect your performance and can trigger bowel symptoms such as cramps and diarrhoea. Avoid caffeine for 24 hours before a race because this can irritate the gut, and consider changing your sports drink; highly
success as registering on time and doing up your laces.But while those are things to do on the day, the time to start forming your mid-run habits is a long time before you're limbering up on the start line. It should start now.Wall To Fall
in the 30-60 minutes before training to ensure that youre properly hydrated before you start. Once youre running, sip 150-200ml every 15 minutes. If youre still thirsty afterwards, or failed to drink during the session, another 400-800ml may be required
: Two slices of white bread with jam, 60g of fat-free yogurt, a banana and a glass of orange juice. Eat an energy gel or sweets 15 minutes before the start.Hard Ride or Long RunCalories: 600Time before: Three hoursStrategy: A tough two- to three
and Lucozade pouches if they were included as part of the water stations. However, I've decided to up my game and enter a marathon. The thing is, I just don't understand nutrition. What stuff should I be eating on the run? Talk to me like a seven
miles and another half at 17 miles. On marathon day I obviously can't just run from the front door and there will be hanging about and travelling to the start etc. I find if I eat a couple of hours before a run I can end up with stitch. Do you have any
't face eating before an early morning run. Just focus on refuelling afterwards with a meal packed with carbohydrates, protein and other nutrients to aid recovery.There are also several other breakfast benefits. Concentration, memory, stress levels
from the 20K point until the end of the marathon. Therefore, some carbohydrate every hour will be better than none.Q. When should I take my first sports drink - an hour or so before the race or once I have started running? Back Seat BoyA. One hour
magazine subscriber only)RW's Complete Guide to HydrationFuel On The Move Amazing GrazeRunning Made Simple: NutritionEating and Training: How To Time It Right
