Fuelling running, football and long sessions

In endurance sport the main fuel is carbohydrate:

• Before (1–4 h): 1–4 g/kg of carbs — rice, bread, banana, porridge; go easy on fat and fibre.
• During, if longer than 60–90 min: 30–60 g of carbs an hour (gel, sports drink, banana); beyond 2.5 h up to 90 g, glucose + fructose.
• Fluids: 400–800 ml an hour; heavy sweaters add sodium electrolytes.
• After: 1–1.2 g/kg of carbs + 20–30 g of protein.

Caffeine (3 mg/kg, 60 minutes before the start) and beta-alanine help endurance. Try anything new in training, never on race day.