1. Sports Nutrition Ashleigh Brunner Accredited Practising Dietitian Personal Trainer

2. Food Requirements  Food requirements:  Minimum 2 L of water  Minimum 2,100 kj (500 calories) of food  ~3 muesli bars or 2 sandwiches  2 -3 rest stops with support crew  We will all be INDIVIDUAL  Try strategies out in training FIRST

3. Pre event meals Days leading up to the event/night before  Carbohydrate  No alcohol The morning of  2-3 hours before exercise  Moderate in protein and fibre and low in fat  High in carbohydrate to top up your fuel stores for performance  About 1-2g/kg carbs  Low GI carbs best for sustained effort

4. Example

5. Nutrition during the event  Be self sufficient  Carbs are your best friend  30-60g per hour to sustain energy levels and delay fatigue  High GI better for snacks  Main meals shift your focus to some low GI options

6. Examples 1.5 breakfast or muesli bars 20 sakatas 4x pikelets 1x small white wings 97% fat free banana muffin (white flour) ½ cup cooked white rice 1 sachet Uncle Toby’s Quick Oats (medium-high GI, normal oats are low GI) 1 medium potato (no skin) 1 piece white or whole meal bread with teaspoon of jam or honey 1 white Mission wrap with vegemite and margarine 6x rice thins 2x thick slices of watermelon 3x cups cut up rock melon 1 cup nutrigrain 400mL sports drink (sip sports drink first followed by water to protect your teeth) 6 Natural Confectionary Dinosaurs 10 Jelly Beans Sunbeam trail mix (70g) Sports gels or bars (30-60g cho/serve) e.g. Endura, GU, PowerBar, Body Science The following foods contain ~30g of carbohydrate (majority are of a high GI for quick release energy):

7. Hydration Before the event:  Before the race and leading up to the night before, avoid alcohol  Not too much water the night before so you are up peeing all night  200-600mL before you start to “prime the stomach

8. Hydration During the event  150-250mL ~ every 15mins assuming you are losing 1L/hour  Water and sports drinks/electrolytes  The colder the better  Optimal absorption  Examples  Gatorade  Powerade  Staminade  Lucozade Sport  Endura/Hydralyte

9.  Ashleigh Brunner  Mob: 0410 533 213  Email: ashleigh@bodyfusion.com.auashleigh@bodyfusion.com.au  Address: 221 Longueville Rd Lane Cove 2066  Twitter: @AshleighBrunner