to fulfill Gross' prophecy.
The generally recognised approach is that you need to eat carbohydtrate as soon after training as possible
This is because immediately after training your muscles are in a ready state to replace and replenish the carbohydrate you just used up in the run. Carbohydrate is stored as your muscles as Glycogen, it is also stored in large amounts in the liver.
This approach maintains a good supply of Glycogen in the muscles and liver and means that you have a good energy source for your next training session.
If you don't replenish well then you will run down your glycogen reserves and the quality of training will fall.
The sooner the better but cetainly within the first hour.
Having just read Paula Radcliffe's book - the same applies to protein - presumably for similar reasons - muscles being most ready to repair after training.
I'm dubious about the idea of eating protein before training - because to digest stuff needs plenty of blood in your gut. So either you digest it and you don't train as well because blood is in the gut, or you train fine because you are not digesting.
As several people have said - drink plenty
I've run into some very bad night's sleep recently having done really hard circuits sessions and got more dehydrated than I am used to at this time of year.
Drink pro-actively after training - not re-actively to your thirst.
Sometimes you do need a sports drink so have some in the cupboard. I find after some long sweaty sessions my appetite tells me I need one for mineral replacement but generally not.
Basic advice - eat proper meals, eat a good, balanced diet with plenty of complex carb and plenty of fluids.
The simplest way to do this is to organise your normal meals so they come asap after training.
Train before lunch (e.g. ham sandwiches)
Train before dinner ( make sure it is either already prepared and ready to re-heat, or is very quick to make after training)
If this is not possible then have another ham sandwich immediately post training.
By eating proper meals soon after training you will cover most of the bodies needs. If your body needs more af anything then it will tell you later - via appetite, but at least you will have made the right start.
One time to be conscious of is post race eating.
This can often be more difficult.
You can feel much less like eating after a very hard race
There are more distractions
It can be difficult to organise / get hold of food.
At this time - being organised, knowing what you can stomach and having that with you, and making sure you eat asap are important things to get right.
The same applies when not training from your doorstep.
I like pies but...
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