THERE'S just three weeks to go until the 2016 Bournemouth Marathon Festival which takes place from Saturday October 1 to Sunday October 2.

Here are some top tips on fuelling and nutrition ahead of race day.

:: FUELLING AND NUTRITION

From supporting your training regime through to staying energised on the big day, nutrition and hydration play a key role. Ted Munson, SiS performance nutritionist (scienceinsport.com), suggests:

1. PREPARATION

"It's carbs that fuel you predominantly on race day, so it's important to eat carbohydrate-rich foods leading up to your run. We recommend 100g of carbohydrates for an evening meal, such as pasta or potatoes, avoiding excess fat, fibre and spicy food. On the morning of the race, have a carb-based breakfast, such as toast or cereal, three hours before the start."

2. ENERGY

"Most of us have enough carbohydrates stored in our bodies for 90 minutes of exercise, so for the race itself, you will need additional intake. We'd recommend two to three isotonic energy gels per hour of the marathon."

3. HYDRATION

"A runner can lose up to two litres of fluid an hour in warm conditions, so starting your race fully hydrated is essential to your performance. Sipping an electrolyte drink before and during the race will mean you'll be fully hydrated. Aim to replace 500 to 1000ml of fluid per hour depending on your sweat rate."

4. NUTRITIONAL ROUTINE

"It's important to practice your nutritional routine. In the final weeks of training, consider what works well for you and don't do anything new in terms of nutrition on race day. Measure what levels of carbohydrate and water you're comfortable with while running, then stick to these amounts on the day to avoid unexpected discomfort or dehydration."

5. RECOVERY

"The first 30 minutes after the race are most important for recovery; it's essential to start the recovery process immediately and drink plenty of water to rehydrate. A good recovery gel, that can be easily absorbed, will help muscles recover. Have a balanced meal when you get home and, again, replace fluid and electrolytes lost through sweat. It's also worth taking in protein the night before and on the night of the race, to ensure muscles are in a good condition."