Nutrition does not have to be complicated when you understand the basics. Below are 6 nutritional guidelines to STOP making simple Nutrition errors.
- Keep fluid intake during exercise between 475ml-830ml – This is a basic requirement, and often not followed due to lack of practice during training. Click here to learn more
- Restrict caloric intake between 120-180 Calories/hour during exercise – The single biggest mistake most endurance athlete makes is the over consumption of calories during a race. Getting this right will save you from the bloated stomach, cramps and the inevitable slowdown. Click here to learn more
- Avoid Simple sugars in your fuels; use complex carbohydrates only – Simple sugars make your blood sugars go up very quickly then come down very quickly. Click here to learn more
- Electrolytes – Electrolytes are to the body as “oil is to a car”. Over long periods of exercise it’s vital to consume extra electrolytes in the right format. Electrolytes are not stored in the body, so need to be replaced consistently every hour. Click here to learn more
- Replenish your body with carbohydrates and protein as soon as possible after each exercise session, ideally within the first 30-60 minutes. Click here to learn more
- Nutrition Practise – This is something that is so fundamentally important, but can be completely overlooked until race day!Do not do that. Whenever you have a long training session you need to be practising your nutrition not once but as often as you can. Practise will teach you allot about what your body likes and requires. Ensure you practise under as many different climate and terrain conditions as possible. This practise will pay huge dividends on race day.
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