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In the days before competition your training should taper, but carbohydrate intake should increase as part of a carbohydrate loading schedule. This involves taking in 8-12g of carbohydrate per kilo of bodyweight per 24 hours for 2 days. On the day of your competition, make sure you have breakfast 3-4 hours before and include normal breakfast foods that you have had before a training run. This should be mainly carbohydrate based.
When preparing for a endurance events, it is important to remember to plan in "train as you race" days. It's important to practice your sports nutrition plan during training to ensure that your body can tolerate it well. A good plan is to "fuel for the work required" that refers to days where you "train low" with reduced carbohydrate intake on those days when intensity and duration is not high and alternatively, plan days when you "train high" where you fully practice your race nutrition plan.
Aim for 60-90g of carbohydrate per hour. Using gels, this works out at 3 Science In Sport GO Isotonic Energy Gels per hour. Remember; don't wait until you're tired before you start taking on energy. Take your first gel after the first 20 minutes. Try to combine the gels with other energy sources like that in Science In Sport GO Electrolyte.
Caffeine acts as a stimulant, decreasing your perception of fatigue. Caffeine is tolerated differently by everyone, but as a general recommendation, try to limit yourself to 200-300mg of caffeine on the day of the marathon. This could come from two 150mg (caffeine) gels. Aim to consume your caffeine gel at least 30 minutes prior to when want you the desired performance effect.
It's important to avoid excessive dehydration throughout your race. Because hydration status and fluid intake is individual, try to aim not to lose any more than 2-3% of your body mass throughout the event. Weigh yourself before and after training runs and calculate your body mass loss to estimate how much you are sweating. This usually falls around taking on 500-1000ml of fluid per hour. Make sure you include electrolytes such as Science In Sport GO Hydro) in your water. To maintain hydration, we also need to maintain our blood sodium levels. We lose sodium through sweating and if we only replace our fluid losses with water, this could cause you to become hyponatremic (low blood sodium). Sodium also helps retain and absorb fluid into the system
Nutrition is one of the most important aspects of recovery. Recovery involves four main considerations; carbohydrate, protein, hydration and vitamin intake. Carbohydrate is considered the main recovery food, as this is the fuel that needs to be replaced so that you are able to go again. Protein assists muscle repair, while re-hydration helps the body's water to return to a normal state. Taking vitamins post exercise, particularly Vitamin C and Iron can help support immune function, which is suppressed after intense exercise. Ideally, take on a REGO Rapid Recovery shake within 30 minutes of finishing tough prolonged exercise, when the muscle's capacity to absorb nutrients is enhanced compared to resting conditions
Sis Electrolyte Lemon and Lime
Carbohydrate mix (93%) (Maltodextrin (from Maize), Fructose, Citric Acid, Electrolytes (2%) (Sodium Chloride, Calcium Lactate, Potassium Chloride, Sodium Citrate, Magnesium Citrate), Natural Flavouring, Sweetener (Aspartame)
SiS Rego Rapid Recovery - Chocolate
Carbohydrate Mix (45%) (Maltodextrin (from Maize), Fructose), Protein (45%) (Soy Protein Isolate), Reduced Fat Cocoa Powder, Electrolytes (3%) (Sodium Chloride, Potassium Chloride, Calcium Lactate, Magnesium Oxide), Natural Flavourings, L-Leucine, Thickener (Xanthan Gum), Emulsifier (Soy Lecithin), Vitamins & Minerals (Ascorbic Acid, Nicotinamide, Alpha Tocopheryl Acetate, Ferric Pyrophosphate, Zinc Sulphate, Calcium Pantothenate, Pyridoxine Hydrochloride, Riboflavin, Thiamin Mononitrate, Calcium Citrate, Folic Acid, Potassium Iodide, Biotin, Vitamin D3, Cyanocobalamin), Sweetener (Sucralose)
SiS Hydro Tablets
Berry Citric Acid, Electrolytes 37% (Sodium Bicarbonate, Sodium Chloride, Calcium Carbonate, Potassium Chloride, Tricalcium Phosphate, Magnesium Carbonate), Sorbitol, Inulin, Colour (Beetroot Red), Natural Flavouring, Elderberry Powder (2.3%), Starch, Sweetener (Sucralose), Vitamins (Pyridoxine Hydrochloride, Riboflavin, Thiamin)
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