When you exercise hard for 90 minutes or more, especially if you're doing something at high intensity that takes a lot of endurance, you need a diet that can help you perform at your peak and recover quickly afterward.
These five guidelines will help.
1. Load Up on Carbohydrates
Carbs are an athlete's main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen.
When you exercise, your body changes glycogen into energy. If you exercise...