Basic tips on what to eat during a race >>>
During a race or a sporting activity of important duration we will need to ingest carbohydrates and proteins to replenish lost glycogen , minimize muscle damage and increase our performance.

With regard to food during a competition the objectives of this will be aimed at:

Prevent dehydration

Maintain blood glucose levels

Replenish glycogen stores

Improve performance

Prevent fatigue

Feeding during a race
If we are going to introduce ourselves to a race that lasts about 45 minutes or a few more it is recommended to ingest between 30-80 grams of HDC per hour. This intake is usually carried out in a liquid form to maintain the water balance as well. Therefore, the most common is to use water-based electrolyte replacement drinks, fast-absorbing carbohydrates with high glycemic index (usually glucose or sucrose with a concentration of 4-8%) and mineral salts, ie beverages isotonic.
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