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Today we give you some tips on how to integrate your training or your race from the food point of view!

Depending on the duration of the training / competition, an appropriate approach to action with an appropriate food preparation is required.

If the training / competition lasts less than or equal to 60 minutes , it is sufficient to have had a snack / breakfast at least an hour before with carbohydrates (40-60 g), preferably with medium / slow absorption (starches and maltodextrins). Then, in the last 30 min of training / competition, take a gel and drink some water.

If the training / competition is between 60-120 minutes , the breakfast / snack requires an advance up to 90 minutes before with the inclusion, in addition to carbohydrates, of 10-20 g of fast-absorbing proteins (whey protein milk or hydrolyzed proteins). The use of 1 gel in the last 45-30 minutes before the end of the training / competition remains valid.

In the case of competitions lasting more than 120 minutes , it would be necessary to eat at least 120 minutes before the event and better to eat pasta and rice with 10-20 g of protein.

During the race then you have to drink regularly after the first hour every 20 minutes and eat at least one energy bar every hour. Gel to be used as needed.

After training / competition it is essential to take a series of nutrients such as BCAA, creatine, glutamine (eg RM1) in the shortest possible time close to the end . Then as soon as possible eat a balanced meal between the various macronutrients, carbohydrates, proteins and fats.

Enter the + Watt website and discover the most suitable products for your training or competition: for you we have provided a special reduction for the whole month of April on the products recommended by + Watt with the discount code FANAPR20 .

Go to the website: https://watt.it/it/energia

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