Forget burning calories and ensure you go in with fuel in the tank 60-90 minutes prior to training. If you want to go fast- carbs are your fuel of choice. If you can’t eat early in the morning, ensure there is good quality carbs included at dinner the night before. Fruit, oats, muesli, rice, sourdough and a little bit of juice are all good options.
If you can tolerate caffeine an espresso contains 80-100mg of caffeine which can help reduce perception of fatigue. If you are used to caffeine then up to 3-5mg/kg can give you are a real kick.
Remember recovery when testing over multiple days. 30-40g of protein in a recovery meal plus quality carbs will help refuel and repair tired muscles.
Hydration leading in and in recovery is important to remember. Aim for 500ml/10kg body weight per day.
By Harriet Walker – Athletic Eating