MA RA TH ON FUEL GUIDE - MAURTEN

Almaz Ayana (29:17:45) and Kenenisa Bekele (26:15:53) hold the world record for the 10m track race.

The intensity of these races suggests an almost total dependence on carbohydrates. From a nutritional point of view, the main thing is to prepare your body so that its glycogen stores are sufficiently loaded before the start of the race.

PROTOCOL:

PRE-RACE:
DRINK MIX 160 with meal before the race

WARMING UP :
Consume a CAF 100 * during warm-up to promote mental focus and physical performance.

* Replace the 100 CAF with GEL 100 for a caffeine-free consumption plan.

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Nutritional recommendations:

Current nutritional strategies to optimize performance in distance running suggest a meal rich in carbohydrates ingested 3 to 4 hours before the race. The fat, fiber and protein intake should be low to avoid the risk of stomach problems during the race. It is recommended to take caffeine after the meal and before the start of the race. Caffeine has been shown to decrease perceived exertion during exercise and can reduce or delay fatigue during running. An adequate level of hydration can be achieved by consuming 300 to 500 ml.