This post is to help those out with nutrition and hydration. It’s what I’ve found through advice, trial and error.
it matters if I’m dehydrated the day before, I always make sure I sip on fluid the day before a race…skulling the evening prior or the morning of seems a bit late for my body to utilise mid race
I prefer simple carbs the day before and less protein (ie go pasta rather than roast)
Skulling fluid during a race makes me feel seedy as it bounces around in my gut..
I try to sip fluid along the way, especially on uphill sections when I’m not bouncing around
Sipping some kind of electrolyte ie tailwind, SIS etc is really helpful, carry a separate bottle for this (soft flasks are awesome)
And/or you can have gels, or shot Bloks.. chat to our local running stores for their advice on this
Aim to have some kind of electrolyte/nutrition every 30-45 minutes if you are new to the sport
Try to get protein in within 30 minutes of finishing the event. This has made a huge difference to me. If I ensure this, I can get on with my day without crashing later in the afternoon ** it greatly assists bone 
recovery as well
My preference is the fancy expensive choc milks, esp those with extra protein or the Tailwind recovery satchets
Happy new year and stay cool everyone! 
