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With just three days to go for the Vodafone Coimbatore Marathon, here are some last-minute diet, hydration and general tips from physiotherapist Kannabiran Bhojan and the Sports Medicine Team at Ortho One Orthopaedic Speciality Centre

Pre-race food strategy

Eighty per cent of the calories you consume in your pre-race meal should be from carbohydrates. Keep your protein, fat and fiber consumption low.

Avoid gas-producing foods such as onions.

Eat light in regular intervals prior to the race, lowering your carbohydrate intake as you get closer to race time.

Post-race food intake

Have a banana once you have crossed the finish line.

Consume 15 to 20 grams of protein to kick start muscle repair. This can be through a high-energy protein bar along with a fruit.

Drink 20 ounces of fluid, either through a sports drink or a recovery shake.

Wait several hours after you are rehydrated to celebrate your finish with a toast.

Continue loading up on carbohydrates and modest amounts of high-quality protein till 48 hours after the race.

Plan prior to race

Taper down on your training runs. Don’t run after Thursday.

Drink plenty of fluids on Friday and Saturday.

Have your clothing gear ready a couple of days early.

Plan when and where you will meet your friends and running team before Friday.

Make plans with your support team. Tell them your approximate finish time, and ensure that they have an extra shirt, sports drink and an alternative pair of shoes for you to wear.

Sleep well on Friday and Saturday. Even if you don’t sleep well the night before the race, the adrenaline will carry you through.

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