Our expert says:
An eating plan is based on someone’s weight and energy output thus there is not a generic eating plan available. Calculate your calorie need and divide it into six meals per day with a ratio of 50-60% carbs, 15-25% protein and 20% fats of which more than half should be good fats (unsaturated = olive / avo / nuts / seeds).
You are right HYDRATION is crucial – make sure you already hydrate the day before and consume small amounts of fluid on a regular basis during the day of the race. Before and after the race consume a sports drink with a 4% carbohydrate solution which also contains sodium. Eat salty foods like pretzels and marmite to increase your thirst and supply a source of sodium.
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