From 10K to the Marathon — Race Nutrition & Fuelling Guide

Plan your race-day breakfast, carbohydrates and fuelling before you reach the start line.

From 10K to the Marathon is a practical sports nutrition guide by Akis (Pantazis) Takas, Dietitian-Nutritionist. It brings evidence-informed explanations together with race-week plans and printable tools for recreational runners.

WHAT IS INSIDE

• Carbohydrate loading, race-day breakfast and fuelling on the course.

• Race-week plans for 10K, half-marathon and marathon runners, with examples for 60, 70 and 80 kg.

• Gel and sports drink timing examples.

• An 8-week gut-training programme.

• A race-fuel worksheet, printable long run log and sweat test.

• A pre-race checklist, recovery, caffeine and supplements.

• 35 references with DOI.

44 pages • English • PDF for screen reading and A4 printing

Price: €24.90

You are buying the English edition. After successful payment, download your PDF through Payhip. No physical book is shipped.

The examples are starting points to test in training, not a guarantee of performance. This educational guide is intended for healthy adult runners. Personal consultations and individual nutrition plans are not included.

TAKAS DIET • takas-diet.gr