Helpline 0808 800 3333 or contact us
For disability information call free
0808 800 3333 or contact us
0808 800 3333
Anything else? Other ways to contact us
Get the most out of your training with our sports nutrition guide and recovery tips.
In the week prior to your event consume a high-carbohydrate intake with a reduced training volume. This strategy helps you maximise your energy stores before the competition. This is between 8g and 10g of carbohydrates per kg of bodyweight.
Glycogen is stored in the muscles together with water. So if you've effectively compensated your glycogen stores you'll naturally be a bit heavier because of the extra water you're carrying.
Remember to stay hydrated: before, during and after your session.
You should be aiming to consume 400-800ml in small amounts every hour that you're exercising - that's around 150ml every 15 minutes!
Rhian Martin is an experienced Great Britain elite triathlete, a qualified personal trainer and Iron(wo)man. She carried the Torch at the 2012 London Paralympics.
Find out how @Scope is helping people to feel more confident about disability. Help us #EndTheAwkward http://bit.ly/2egoZQx