2.5g of CHO per kg bodyweight.
• 2 - 4 hours before exercise – leave enough time for food to settle.
• Use low GI CHOs such as:
Sweet potato, porridge, soy beans, chickpeas, baked beans, lentils, quinoa, brown rice, wild rice, corn, wholemeal pasta, vegetables.
• Pre-workout snacks (1-2hrs before): fresh fruit, dried fruit, fruit smoothies, protein shake, fruit bread.
• Timings must be practiced. Eat too close to exercise and stomach cramps, food fermentation and gas develop. Eat too far from exercise and hypoglycaemia results.