FUEL YOUR PB

Good nu­tri­tion starts long be­fore race day. Get the process right in train­ing and stay strong to the fin­ish

Men's Fitness - - Features -

8 WEEKS OUT

“Keep­ing your body well fu­elled through­out your train­ing and re­cov­ery will help you get you through an Olympic-dis­tance race,” says Gar­bett. Most ath­letes do well on a 40:20:30 split of carbs, fat and pro­tein, but ex­per­i­ment to see what best fu­els your ef­fort.

48 HOURS TO GO

“With two days to go, it’s worth mak­ing sure your glyco­gen re­serves are topped up,” says Gar­bett. “Fuel with slow-re­lease carbs, in­clud­ing sweet pota­toes and veg­eta­bles.”

2 HOURS TO GO

“On race day, stick to what you’ve used for your ex­tended train­ing ef­forts,” says Gar­bett. “There are plenty of gels out there, but I once ran an en­tire Iron­man race fu­elled by peanut but­ter and jam sand­wiches and di­luted or­ange juice.”

ON THE BIKE

“For any en­durance ef­fort longer than an hour you should take some ex­tra fuel along the way,” says Gar­bett. “This could be squash or di­luted or­ange juice in a sports bot­tle.” Re­mem­ber to drink it while on the bike – if you leave it un­til the run, it’ll be too late to get the ef­fect.

ON THE RUN

“On the run you might want a fi­nal drink, gel or snack - maybe just 100 calo­ries to get you to the fin­ish,” says Gar­bett. Have it as you hit the road. Hot day? Chuck an­other bot­tle over your head - in a 2012 study, “ex­ter­nal cool­ing” beat ac­tu­ally drink­ing the wa­ter for ef­fi­ciency.

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