Beginner's NUTRITION GUIDE

PRE-RACE

Try to eat a large meal that’s low in fibre and fat but rich in high GI carbohydrates, such as rice or potatoes, 12 to 16 hours before the start of your event. Low to moderate protein content can also aid gastric function, but this varies between individual athletes. It’s not always easy, but aim to eat breakfast 2-4hrs before the event, once again focusing on carbs such as porridge to maximise your energy.

DURING

The oft-used guide is 60g to 90g of quickrelease carbohydrate per hour of exercise. Look for mixed sources of carbohydrates such as glucose and fructose. Now, consuming 90g of carbohydrate in an hour is no mean feat! Aim for somewhere around 50g to 60g at first, using a mixture of drinks, bars and gels. It’s crucial you test this during training to ensure your choice of product agrees with your stomach.

POST-RACE

Your muscles are most receptive to nutrients in the first 30- 60mins after exercise, so kickstart the rebuilding of these fibres with further high GI carbohydrates and some protein. Aim for a 3:1 ratio, biased towards carbs. Recovery drinks are ideal for getting this in quickly before that celebratory meal. And don't forget hydration. It’s crucial throughout the event but just as important to keep refuelling afterwards!