It's not every day that you discover your husband is dressing up as a woman. Fortunately, I didn't come home to find him vacuuming in lipstick and stilettos (although I would have been happy about the vacuuming). Rather, last year in a random act of spontaneity, he and a colleague decided to cycle the End-to-End. At the last minute, a "friend" decided to up the sponsorship stakes by challenging them to cycle dressed as women. This led to $3,000 being raised in five days and also, to a very amusing shopping trip.

This year he's upping the ante. Not only are they now a team of 10, but the First Atlantic Commerce team will be cycling 26 miles dressed up as superheroes. Funnily enough, although Bananaman is a bona fide member of the superhero club, none of the team have taken up my kind offer of the foam banana outfits I have following the Argus Health Fair. Admittedly banana outfits in May might be a little toasty. I am slightly concerned however that given the superhero preference for spandex, they will all be a little toasty regardless.

If you would like to support the superheroes-in-spandex effort, then please visit their team page on the End-to-End website: www.bermudaendtoend.bm/teampages/10 This will also earn me no end of brownie points, so it would be doubly charitable of you! Further, I imagine that public support may help this become a permanent tradition and I'm all for a Nuns and Vicars theme next year – although, if Chloe gets her way, the lovely husband may well find himself in an Elmo outfit. Although I would love to say that I'm joining in, or even cycling the End-to-End-to-End (which quite frankly, is just showing off), my main role this year will be in the collecting of sweaty superheroes from Somerset. That and nutritional coaching of course, which has helped me put together some handy hints for any other participants out there. Remember, sound nutrition can help reduce or delay the onset of factors that cause fatigue or performance impairment. Any endurance event (especially in the heat) takes preparation, so if you are doing the End-to-End this year, read the following carefully and make sure that you have a safe and enjoyable day! Sports nutrition for superheroes – top tips!

Please note: if you have a medical condition (especially diabetes or renal disease) please consult your physician or designated dietician regarding appropriate nutritional strategies (food and drinks) for endurance events.

1. Think long-term

Eating and drinking sensibly before, during and after an endurance event helps to prevent dehydration, low blood sugar and gastric upset. A nutrient-rich diet also promotes the best possible scenario for restoration, healing and recovery.

2. Antioxidant protection

Exercise is undeniably healthy however vigorous exercise can generate a certain amount of free-radical activity in the body, which can be aging. This is not an excuse to put your feet up as inactivity is ultimately more harmful! Instead, eat food rich in antioxidants (especially fruit and vegetables) to neutralise the impact of free radicals. Aim for at least five servings of fruit and vegetables a day.

3. Make sure you are eating enough protein

Protein is needed for growth, maintenance and repair of lean body mass but this doesn't necessarily mean you need to supplement with a protein powder. Recreational endurance athletes need 0.80-1.0g/kg/day (exercising 4-5 times per week for 30 mins), moderate intensity endurance athletes need 1.2g/kg/day (exercising 4-5 times per week for 45-60 mins) and elite endurance athletes need 1.6g/kg/day (exercising above the moderate threshold). It's best to obtain protein from your diet by focusing on quality protein sources such as lean beef, chicken breast, fish, eggs, tofu and brown rice/beans. Quality matters (chicken breast vs. chicken patty) as this affects how the protein is used within your body.

4. Weight loss

If you are also trying to lose weight, note that weight loss is more likely to occur with a reduction in percentage of energy derived from fat, rather than a decrease in total energy intake – so don't diet, just eat healthily! Carbohydrate is necessary for the storage of glycogen in your muscles (which is converted to energy when you exercise) so don't ditch the carbs, just eat the good ones (i.e. wholegrains and fruit rather than cookies and candy). Low-carb diets fail to provide adequate nutritional balance and may lead to a loss of lean body mass (muscle protein has to be utilised to fuel the workout). The one exception is that small portions of candy can be handy snacks during an endurance event to maintain energy levels. Remember, if you have diabetes, please seek individual advice from your GP or dietician.

5. On the day

A combination of carbohydrate intake before, as well as during an event, is better than either in isolation. Depletion of energy stores in the body is a major cause of fatigue. Drinking sports drinks during the event will be helpful. Also, eat some slow-releasing carbs (porridge, pasta, baked beans, multigrain bread, yoghurt) pre-event. Healthy breakfast suggestions include:

¦ Wholegrain breakfast cereal with low-fat milk and fruit

¦ Porridge with low-fat milk and fruit juice

¦ Pancakes with maple syrup

¦ Toast and jam

¦ Baked beans on toast

¦ Spaghetti with tomato sauce

¦ Jacket potato and baked beans

¦ Granola bar and a banana

¦ Banana and honey sandwich

¦ Fresh fruit salad and low-fat yoghurt

• Smoothie: banana, berries, low-fat milk and yoghurt

However, remember that it's important to experiment with how comfortable you feel eating a big meal just before exercising – don't do something for the first time on the day of the race!

6. Hydration

You must be well hydrated. Exercise performance is impaired when an individual is dehydrated by as little as two percent of body weight. Losses in excess of five percent of body weight can decrease performance capacity by 30 percent. On a hot day, as it's unlikely that you'll be able to drink enough fluid to match your rate of sweat-loss, it's critical to start the event WELL hydrated. Pre-event hydration suggestion: 300-600ml water with pre-event meal. Then 150-300ml water every 15-20 minutes, up to one hour before the event – leaving time for a toilet stop! During the event, use sports drinks to stay hydrated – beginning early on in exercise and well in advance of fatigue.

The advice given is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns is a fully qualified Nutritional Therapist. Contact her at clinicalnutrition@gmail.com