TANKED UP

Max­iN­u­tri­tion ex­pert Eric Johnstone ex­plains how to fill your en­gine with the right fuel

Men's Fitness - - Injury -

UP YOUR IN­TAKE

‘New re­search shows that in­creased carb in­take dur­ing the three days be­fore your race, cou­pled with train­ing less, im­proves the amount of en­ergy you store. Aim for 5-7g of carbs per kg of body­weight each day, split over five small meals.’

SWEETEN UP

‘Three to four hours be­fore the start of the race, eat a bowl of por­ridge and wa­ter with honey or two slices of toast with jam. Foods with too much fat and fi­bre will slow your di­ges­tion rate and could force you to take a toi­let de­tour mid-race, so avoid those.’

LIT­TLE AND OF­TEN

‘For an Olympic-dis­tance race, con­sume 30-50g of quick­re­lease carbs ev­ery hour. Strap an iso­tonic drink and en­ergy gels or bars to your bike. To hy­drate, take two to three mouth­fuls ev­ery ten to 15 min­utes on the bike and the run so it’s not slosh­ing about in your stom­ach.’

RE­COVER FAST

‘The sooner you eat af­ter a race, the quicker you’ll re­cover. Eat 20g of pro­tein and 1g of carbs per kg of body­weight over the space of three hours. Drink wa­ter at your race ra­tio un­til you’re re­hy­drated – which is when your urine is al­most colour­less.’ max­in­u­tri­tion.com

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