Race-Day Mistake Number 6

After the event, queasy from all those energy-food calories, you decide to wait three hours until dinner.

Pasta Dinner

Pasta Dinner     Photo: Little Blue Hen/Flickr

Problem: Real carbo-loading happens the first hour or so after exercise, when your body is supercharged to process calories and store them as energy-rich glycogen in your muscles. After two hours, that energy won't go into your reserves.

Solution: Within 30 minutes of exercise, consume 30 to 90 grams of complex carbohydrates and 10 to 30 grams of protein (see "Smooth Recovery"), and you'll build up a glycogen store.

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