A. It's imperative that you experiment during training to find out what will work best for you on race day. So I would say that the more time you have to try different sports bars, gels, energy drinks and timings, the better.

As well as thinking about which carbohydrate you'll take on board during the race this is also a good time to plan the meals for the night before, breakfast on the day and your recovery immediately after and in the days following the big race.

Go long

You can use your long training sessions to find out what works best and you can put it all to the test at some of the smaller competitions before the main event so that you feel confident you'll be taking in the right stuff on race day. The buildup to these smaller races would also be a good time to practise carbohydrate loading.

You do not want to be experimenting too close to race day - something may not agree with you and you could end up with some digestive issues that put you off your stride for race day or, worse, mean you have to pull out of the race. So all experimenting should be done during training; also, find out what gels and drinks will be available to you on race day and try them out.

Racing overseas

Other considerations will come into play if you are travelling abroad to race, such as how food and hydration strategies change with the climate, what catering facilities will be available at your accommodation or what foods are likely to be served at hotels -
will you be able to get your usual muesli breakfast or will you have to take some with you?

Approaching race day happy with your dietary and hydration strategy will help you to feel prepared, prevent last-minute panicking and remove the risk of any nasty surprises.

Chicken is an all round winner in the bodybuilding field thanks to its high protein and low fat content. Couple this with its versatility and you couldn't go far wrong (unless your a vegetarian?) The Grilled Tandoori Chicken recipe featured is quick and easy to make, delicious and mildly spicy, altogether making it ideal for both lunch or dinner.

Nutritional Profile (Per Serving):

Protein: 32 grams
Carbs: 35 grams
Fat: 1 gram
Calories: 370

Ingredients:(Serves 3)

Preparation

1) Pierce chicken breasts several times with the tines of a fork and set aside.
2) In large bowl combine yogurt and all of the spices and mix well.
3) Add the chicken to the mixture and turn so all the chicken pieces are coated. Cover and chill for at least one hour, or overnight.
4) When ready to cook, prepare and preheat grill.
5) Remove chicken from marinade and cook on grill for about 15 minutes until thoroughly cooked, turning once during cooking time. You can also cook the chicken on a dual contact indoor grill, for 5-7 minutes until thoroughly cooked.
6) If you want to bake the chicken, preheat the oven to 190 C.
7) Place the chicken on a foil-lined pan (you need the sides to catch the juice) and bake for 30-35 minutes.
8) Put the rice onto boil at least 20 minutes before the chicken is due to be taken out.
9) Let stand 5 minutes and serve.

Sports nutrition and sports supplements which are formulated to burn fat can help you:

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Key Factors To Consider:

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