What exactly should be on the menu for the 24 hours either side of your Olympic-distance race? Follow our advice and you won’t go far wrong…

Triathlon Nutrition - 24 Hour Food Diary1 THE DAY BEFORE – 8AM TO 10:30PM

Eat normal amounts. Go for carbohydrates like pasta, rice and bread. Add two or three carbohydrate-based snacks such as toast, cereal or energy bars.

2 RACE MORNING – 5AM TO 9AM

Two to four hours before your race have between 75g and 150g of carbohydrates (depending on your body size). Try things like a large bowl of cereal or two jam bagels. Avoid fat and protein.

3 DURING THE RACE – 9AM TO 12PM

Drink 500 to 750ml of sports drink on the bike and have an energy gel on the bike too. Take an energy gel on the run if it will take you 45 mins or more.

4 AFTER THE RACE – 12PM ONWARDS

Have a recovery drink containing a blend of carbohydrate and protein. Keep drinking, and go for lunch as soon as you can.