You should consume a carbohydrate rich meal between 8 and 10am; at least 1g of carbs per kg body weight, of foods that you are familiar with. A liquid meal may sit better for the nervy, a smoothie is a good option – base it around fruit, oats, yoghurt or even low fat ice cream.
50g of carbs looks like:
• 2 weetbix, ½ a cup of milk, 1 piece of toast and jam
• 1 banana, ½ cup of milk, 1 Tbsp of rolled oats, 1 spoon of low fat ice cream.
Taking a gel just before the starting gun can also help, but only if you have trialled this in training. Some people can suffer from rebound hypoglycaemia and get low blood sugar levels as a result, negatively affecting performance. Any performance gains from the gel are offset by bad karma if you are unable to dispose of your rubbish responsibly.
For more information check out Trailblazer Nutrition.
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