Previous days – 2 to 3 days before the race day
1. More salty food like Olives, salted almonds etc.
2. More carbs
3. Electrolyte tabs the night before…one per hour for say two hours before sleeping
4. Carb rich dinner
5. No protein
Step by Step Plan
At 4 AM – Once – One banana, Two pieces of bread butter jam and one salt tab and 250 ml of water, Coffee
5:30 AM – Right before race starts one salt tab
From 6 AM to 10:00 AM
Every 30 minutes – Alternate Gu gel Roctane/Banana/Chocolate and Alternate 150 ml of water/coke
Every 60 minutes – One salt tab or if you feel a tingle or cramp then take two. But not more than that.
If possible then Curd + Turmeric. Econorm – Probiotic.
Check for GI Distress signs and change accordingly. Semi solid food or liquid food – Rice, curd. Lots of protein.
Icing at the end,