THIS weekend thousands of runners, many from of them from East Lancashire, will take part in the London Marathon.

They have all gone through months of rigorous training to get into shape for the demanding 26-mile slog. Watching what you eat is an important part of such a challenge

No matter how much you exercise, you will not get the best results unless you follow a healthy diet.

And no-one knows that better than Anil Joshi, a senior dietician for Burnley NHS Trust.

Anil has been working with Burnley Football Club, giving the players advice on sports nutrition. He has also worked with boxers, runners and other athletes, advising them on what foods will help them get the best results in their chosen sport.

He said: "A lot of people taking part in the London Marathon will be eating high carbohydrate foods such as pasta before they set off.

"While these are good for some sports, they are not the best for them all.

"The type of food you should be eating and how much fluid you drink depends on what type of exercise you are doing.

"At this time of year, and especially watching events like the London Marathon, a lot of people are inspired to take up exercise.

"Very often people either don't change their diet or they don't know what foods to eat and when.

"But fitness is like a full package and diet is part of that." Here are some tips from Anil for anyone taking part in a marathon, athletic competition or any sport:

Don't try to alter your diet just before taking part in a race or competition, as no quick changes will make up for poor eating in the previous weeks.

It is recommended that an athlete's diet when in training should consist of 60 per cent carbohydrates, 12-15 per cent protein and the remainder of fat.

The pre competition meal should be eaten three to four hours before the event and should be high in carbohydrates, such as pasta, bread, potatoes or rice. High carbohydrate snacks include fruit, fruit juice, scones, cakes, malt loaf, biscuits, teacakes, dried fruit, yoghurt, low fat crisps, cereal, cereal bars, pizza, crackers and confectionary.

Half a litre of an isotonic sports drink should be taken about 20 minutes before the sport.

During the event drink as often as possible, as even a two per cent loss of body fluid can impair performance.

After taking part in sport, drink, eat and rest. Weigh yourself before and after the event and the difference is the fluid loss. Every kilogram of fluid lost needs to be replaced with one litre of fluid, preferably a carbohydrate-based drink.

It is best to eat two hours after the activity.

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