and to replace fluid you've lost trhough sweat. The guidelines are: 1g of carbohydate per kg of body weight as soon as possible after exercise, plus 10-20 g of protein. As for fluid, drink according to the amount of weight you've lost. Monitor your urine colour
-9g of carbohydrate per kilogram of body weight per day (420-620g) in the form of rice, pasta, potatoes etc. Don't try and eat loads in one go though - grazing is a much better way to consume the food you need without feeling lethargic and bloated
Nick Morgan is Lead Sport Scientist at Lucozade Sport.Read the whole forum debateQ. Is there any benefit in doing my long runs without taking on any products? Would they then have an 'extra-bonus' effect on race day? MaracuyaA. There is school
