Nutrition plan half marathon uk,muscle mass 3000 mercadolibre,fat burning cream do they work - Review

24.10.2014, admin  
Category: Muscle Gainer Supplements

Two days before your event, increase your carbohydrate intake to 10 grams per kg of body weight. Most runners often don’t reach the required intake, as carbohydrate rich foods are normally bulky. The maximum amount of carbohydrate you can absorb into your blood stream is about 60g per hour. You can drink 500ml of HIGH5 EnergySource to provide 45g of these carbs – hydrating you at the same time. Take one EnergyGel PLUS or IsoGel PLUS sachet around the 45-minute mark and another at 75 minutes.
After 40 minutes, start taking EnergyGel PLUS or IsoGel PLUS sachet and then take another sachet every 30 minutes throughout.
A moderate dose of Caffeine stimulates the body’s nervous system, making you more alert, increasing concentration and reducing the feeling of effort.

Note: Although caffeine is effective for most runners, you should try it in training first.
Your fluid needs will vary depending on how warm the weather is on race day and how much you sweat. Drinking adequate fluids is the most important nutritional factor in achieving your racing goals. Drink evenly; 6–8 ounces every 15–20 minutes to optimize gastric emptying and minimize sloshing in your stomach.
Test your individual sweat rate (determine this by weighing yourself nude before and after a 60-minute run with no fluids), factor in the environmental conditions, then adjust your fluid intake. Depleting your reserves will mean that your performance drops towards the end of a longer event. To avoid the bulk, drink 500ml of HIGH5 EnergySource every 2 to 3 hours during the day and snack on 2 or 3 EnergyBars.

So if you eat breakfast one hour before your run, it should contain around 60g of carbohydrate. Take on water or the on-course drink regularly, especially if you are running for more than 90 minutes. I train my athletes to constantly ask themselves if they are ingesting adequate amounts of three key things during an endurance event such as a 70.3 or longer. If your breakfast is two hours before your run, then increase that to 120 grams, and so on.
The difference is that IsoGel PLUS is bigger and slightly heavier, as it contains additional water.

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