The following guidelines must be considered when planning your pre-event meal: Be taken 1-4 hours before depending on personal preferences, experience and event intensity, length and starting time. The closer the meal to the event, the smaller the meal. 200-300 grams of c...

The following guidelines are suggested for during exercise nutrition: Start shortly after starting exercise (15-20 minutes) Focus on glucose with a mixture of other sugars Energy drinks are optimal The higher the intensity, the greater the amount of carbohydrate needed Maintain fluids...