1 – Muscles = Fuel Tanks.
Rapid response fuel is stored as carbohydrate (muscle glycogen). Eat carbohydrate-rich foods before exercise to slow down drain on your fuel tanks.
2 – Optimum Time to Top Up With Carbs.
Large meal 4-6 hours before activity
Lighter meal 2-3 hours before activity
Snack Up 1 hour before exercise
3 – Keep Your Fuel Topped Up.
For long duration activities (60 mins plus), drink fluids with a weak solution of simple carbohydrates.
4 – Make Use of Your Reserve Fuel Tank
Stored body fat = fuel for long haul events, although we gave a potentially unlimited supply of fuel from stored fat we can only burn fat as a fuel when combined with carbohydrates.
5 – The Importance of Fluids
Drink fluids at least every 15 mins. Do not wait until you are thirsty!