Here are ten rules to follow before and during the race to adjust with feeding and hydration:
Leave an interval of at least 3 hours after eating and the beginning of the race or workout.
- It may possibly have a snack 30/40 minutes before the provision
- We must leave a certain amount of time even before breakfast.
- Avoid if possible or comumque milk latte.
- Try to do workouts in the morning on an empty stomach (useful for very long races like marathons)
- Before long races is good to fill glycogen stores in muscle. To do this you must consume in three days before the race for most carbohydrates.
- While running must rintegrare losses of salts and water.
- While you exercise may be enough pure drinking water. If the duration exceeds an hour and you sweat a lot it is advisable to supplement with salt and / or sugars. supplement the drink must be hypotonic
- In summer you have to drink a lot and eating fruits rich in water to rehydrate also difuori workout gradually.
- If you are training very good to use special drinks supplements containing mainly sodium, potassium and magnesium
