Fuel For Runners

June 12, 2019

People often ask me, “Do I need to fuel during a long run?”

Here’s some things to consider:

If you are exercising for more than 60 minutes at a moderate-high intensity, consuming carbohydrates during your workout can help delay fatigue and enable you to perform at a higher intensity, it may also help you to continue exercising when your muscle glycogen stores are depleted.

What should I eat during a long activity?

It makes sense that the carbohydrates you consume during activities should be easily digested and absorbed.  You need it to raise your blood sugar level and reach your exercising muscle rapidly. Whether you choose solid of liquid carbohydrate makes little difference to your performance, provided you drink water with solid carbohydrates. Liquid forms are more convenient as they provide fluid as well as fuel, which reduce dehydration and fatigue.

FUEL EXAMPLES

For exercise lasting longer than 60 mins: Carbohydrates only (easily digested and converted into energy)

 

NOTE: Practicing & experimenting with various foods is recommended during training.  DO NOT try a new fuel on race day.

Raw Maple Ginger Sport Gel Recipe

Ingredients

15 ml pure maple syrup
Pinch of sea salt
Pinch of fresh ginger

Combine all the ingredients into a gel flask.  Consume 15 ml every 45-60 mins into your run or ride!

 

Carole Woodstock, RHN, FIS, NCCP

www.fuel4lifenutrition.com

 

 

Posted in Nutrition by Carole Woodstock | Tags: , ,