Part of the success of the training and the race depends on nutrition.

As an athlete you need the right food to build strength in your body.

A healthy diet, the right quantity of food and fluids - mostly water – contribute to a successful road race. The right food gives energy to your body. Athletes need more and better calories, as well as more fluids than those who don't work out regularly.
Your diet depends on: the type, the frequency, the duration and the intensity of the physical activity.

Useful information for everybody

Eat healthy quality food. Pay attention to the kind of healthy food that gives energy to your body. Apart from carbohydrates, like cereals, fruit and vegetables, you should include meat and meat products (for vegetarians: not genetically modified soy and soy products), legumes, walnuts and almonds for protein.

Put carbohydrates in your life

You cannot train hard or compete when you have low carbohydrate intake and low calories in your diet. Your body stores carbohydrates in the form of glycogen within your muscles and releases them when you work out. Almost 70% of your caloric intake should come from carbohydrates.

Proper sport nutrition before, during and after the training and the race

The day before the training of the race: If the training of the previous day is hard or you have a race, ensure your body has stored high quality carbohydrates.

When should I eat before the training or the race? You can eat four hours before the training or the race a big meal (1000-1200 calories), two hours before a light meal (about 400-600 calories) and an hour before a snack (300 calories).

Fluids during the training and the race: You should drink 8 to 10 glasses of water every day, which is around two litres. Drink regularly small amounts of fluids every 15 or 20 minutes throughout the training or the race. This will help you stay hydrated. After the training or the race, drink water or fruit juice. Alcohol and caffeine will probably dehydrate you.

If you work out more than an hour, sport drinks with carbohydrates and electrolytes can help you to recover.
Restore energy after the training or the race: Within 30 minutes after the training or the race, you should replace the energy you used and reset your body with food rich in carbs and protein. Water, sports drinks, fruit juice and -why not- a meal is the best you can do.

We wish you good luck!


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