Free Expert Tips To Train For A Marathon Need advice to run a marathon? Or maybe you want to complete your 42km in a faster time? Check out these free expert tips and nutritional advice to assist your training.
I'm in good shape but I can't seem to last at the gym. How come?
If you lose steam before you can even begin to impress the local gym vixen, you’re probably suffering from exercise-induced hypoglycaemia. When people with the condition consume too many fast-digesting carbohydrates just before they work out, their blood sugar spikes and then free-falls as they start to exercise. The prescription? “If you’re prone to hypoglycaemic symptoms such as weakness, irritability and fatigue, you must avoid fast-digesting carbohydrates prior to your workout,” says Cassandra Forsythe, a US-based exercise science and nutrition researcher. She recommends fuelling up instead with a meal consisting of 15-30g of protein and 40-50g of slow-digesting carbohydrates, such as a scoop of whey protein in cooked oatmeal, or ground turkey with whole-wheat pasta and sugar-free tomato sauce. Do this approximately 1-2 hours before you start your gym routine. If that doesn’t do the trick and you’re still bonking too soon, add some fat in the form of a tablespoon of natural nut butter (peanut or almond) or olive oil to the menu; it’ll help put the brakes on your blood sugar.