About a month before the race begins to arise the anxiety for the performance, time is shortening, but except for the last long/ very long by now“ what is done, is done.

In this month, it will be important not to go in overtraining, so rest properly between workouts, take glutamine in the evening before going to sleep.

Eat in a balanced way; follow the Mediterranean diet with whole carbohydrates, protein from lean meat or legumes, good fats and lots of fruits and vegetables.

Avoid whole grain and vegetables in meals close to intense workouts and recover after with a hearty ration.

Do not change your diet in the last month and set the nutritional strategies as you will do the race day: dinner, breakfast and supplementation during the long are done by simulating the race day. Annalisa Faè