Just 11 days after they flew in, Supergranny and Superpops flew out. There’s nothing like having kids to make you more appreciative of your parents and I have to admit to a lip wobble as we waved goodbye.This visit was especially entertaining as my mum (who is normally Very Well Behaved) got stopped by the police on her drive back to the hotel.It was a routine check, but made all the more funny by her putting the wipers on at full speed and jamming the car door in a fluster.The next day she was having such a good time at dinner, she got chocolate in her eyebrows.And last night Chloe said “Granny has to be careful not to drive into the foliage, doesn’t she?” So I am not quite sure what has been happening on the trips home from school.On the other hand, we have also had 11 days of domestic bliss.The house never sparkles so brightly as when my mum has been let loose.The only problem is that the lovely husband has now become accustomed to an unprecedented level of cleanliness and seems surprised that I can’t keep it up.I have reminded him that I have a job and a column too, but as in most households, there still seems to be the expectation that because I am a girl, I should be domestically gifted.Funnily enough, a few weeks ago, somebody asked me what makes the lovely husband so lovely. And I have to admit, in instances like these, I would rather replace “lovely” with some kind of abusive expletive.Nevertheless, just as I was in a post-domestic-meltdown huff, my lovely, if slightly Paleolithic, husband came upstairs dressed as a caveman. How ironic.I am not sure that he was acceding to my point, but I did find it very funny. And at the risk of over-sharing, let me reassure you that this kind of dress-up only takes place once a year in our house and that is for the annual End-to-End.For a few years now, the lovely husband and friends have been cycling the End-to-End in costume, all in an effort to raise even more money.It started out with two of them dressed as women. Then a group of them did it dressed as superheroes.Last year they were ballerinas, and this year, 21 of them are going as cavemen and women.This pack of Neanderthals will be chasing after the very brave but obviously insane Chuck Morgan, who is riding dressed as a sabre-toothed tiger.I am talking full-on, head to toe fur here. In May.So, regardless of his caveman instincts, one of the reasons I call the husband ‘lovely’ is that he is willing to cycle the length of Bermuda, dressed like an idiot.You can only get so mad at someone who is so dedicated. Last year their team (First Atlantic Commerce and friends) raised over $25,000.That’s not bad is it? This year they are hoping to top that, and if you are willing to help them you can donate to their fundraising page here:https://www.bermudaendtoend.bm/teampages/67Remember though, as fun as this event is, sound nutritional preparation can improve your experience.Crucially, it 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. Good luck!Sports nutrition for End-to-End top tips.Please note: if you have a medical condition (especially diabetes or renal disease) please consult your physician or designated dietitian regarding appropriate nutritional strategies (food and drinks) for endurance events.1. Think long-termEating 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 protectionExercise is undeniably healthy, however vigorous exercise can generate a certain amount of free-radical activity in the body, which can be ageing.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 daily.3. Make sure you are eating enough proteinProtein 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 four to five times per week for 30 mins), moderate intensity endurance athletes need 1.2g/kg/day (exercising four to five times per week for 45 to 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 lossIf 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 (ie whole-grains 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 dietitian.5. On the dayA 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:n whole-grain breakfast cereal with low-fat milk and fruitn porridge with low-fat milk and fruit juicen pancakes with maple syrupn toast and jamn baked beans on toastn spaghetti with tomato saucen jacket potato and baked beansn granola bar and a bananan banana and honey sandwichn fresh fruit salad and low-fat yoghurtn smoothie: banana, berries, low-fat milk and yoghurtHowever, 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. HydrationYou 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 to 600mL water with pre-event meal. Then 150 to 300mL water every 15 to 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 in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is a fully qualified nutritional therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a registered dietitian. She can be contacted at nourishbda[AT]gmail.com.