If you read this blog and probably 'cause you're overweight and therefore not a Kenyan athlete.
So our win back the world in a healthy body weight when you buy in health.
Proper nutrition and balanced 'the best supplement for our body.
Needless to eat or drink something sugary to run 10 or 20 km. In fact, if we had dinner in the evening usually in the morning at the latest one taking you with a toast and a teaspoon of honey, at least 2 hours before departure, our supply of glycogen and 'almost' back on top.
the evening before the race for 10 km or 21 km, absolutely no abbuffatevi carbohydrates normally but continue to feed you.
A man of 80 kg consumes about 80 calories per km, so if I run 21 km 1,680 calorie consumption.
At the start of the race I have my 2,000 calories, then more 'than enough to afford a 21 km without other substances.
As for the dehydration instead of us plus-size in my opinion we should be more 'careful. For a sample
said, in a twenty kilometers is not drinking even when it's hot. For
he can 'be that in little more' than a 'now crosses the finish line, big sizes for us instead, we run a half marathon the next two hours and then 'indispensable for a drink of water, especially in summer, every rifornimeto.
Remember that when you feel thirsty and the 'already' too late to drink.
on arrival you do not throw salt supplements or drinks, drink water and eat fruits (oranges, bananas and a bit 'of raisins if there').
As for long races like the marathon refer to other posts.
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