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If you want to use products like energy bars and sports drinks, test out different products while training to find out which suit you best.
Ideally, these products should be used three hours beforehand. Have a light meal high in complex carbohydrates (like starches, rice and potatoes) and low in lipids.
It is important to stay hydrated for the entire time you are engaging in physical activity. Drink approximately 150 ml every 15 minutes. Eat simple carbohydrates in liquid, gel or solid form to make up for electrolytes and energy that are lost.
Rehydrate, replenish your energy and mineral reserves and repair muscle tissue as quickly as possible.
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