Having a varied, balanced nutritional strategy will go a long way helping you unlock your potential.

When it comes to exercise, a well-balanced diet containing all the food groups should remain. Carbohydrates become your friends as they are your main fuel during endurance training.

For lower intensity sessions of up to 60 minutes a low calorie sports drink such as Lucozade Sport Low Cal is a hydrating fitness drink, for great tasting refreshment when you need it most. It also contains added Vitamin B3 which helps with normal energy release.

But for when you step up to the more intense 60-90 minute sessions and beyond, you may need more. Lucozade Sport  provides the right balance of carbohydrates and electrolytes to enhance your hydration and help maintain your endurance performance.

The human body can store enough carbohydrate to fuel approximately 60-90minutes of intense exercise. Continuing for any longer than this the body is likely going to need to take on more fuel.

Carbohydrates will provide the majority of your energy needs during training and race day – and they are likely to need topping up during the run. Lucozade Sport has a couple of options. We have our carbohydrate-electrolyte solution that enhances hydration and helps maintain endurance performance – an ideal option for marathon training. We also have our Dual-Fuel Energy Gels that provide a concentrated serving of carbohydrate to help fuel your exercise.

Don’t neglect your nutrition strategy post-race. Plenty of fluid and a carbohydrate-protein snack is a good way to fill the time between finishing your run and sitting down to that well-earned and well-balanced meal.

Bodies are like cars, they can’t just run on empty so to get the most out of your run make sure you take on the right food and drink at the right time to perform well.