1. Keep fluid intake during exercise between 550-800/ml per hour.
2. Restrict caloric intake to 300 cal/hr during exercise.
3. Avoid simple sugars in your fuels; use complex carbohydrates only.
4. Exercise over two hours requires protein, too.
5. Use soy, not whey, during exercise.
6. Use liquid fuels as your main energy source, even during prolonged training and races.
7. Remember to replenish electrolytes during exercise.
8. Don’t rely on salt tablets to fulfill electrolyte requirements.
9. Don’t use any new supplement or fuel, or supplement/fueling protocol, in a race without having first tested it in trainings
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