Fueling can be highly individual, but here are some general guidelines based on the current research. For a race of 1-2.5 hours, try consuming around 30-60g of carbs/hour. For races over 2.5 hours you can go up to 90g/hour. (Some runners may be able to go as high as 120g/hour.) For fluids, aim for 12-24oz/hr, maybe more during hot conditions. (Your body can not absorb more than ~34oz/hour.) For sodium, on average most people will need between ~300-600mg of sodium/hour, though some will need less and others closer to 1000+mg/hour.
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PMID: 11399389
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While long run and race nutrition plans between individuals can look a little different, there are plenty of science-backed strategies that everyone can apply to run their best and even feel better after the race.
This video will cover:
✅ How to fuel for half marathons, marathons and ultra races
✅ Why hydration and sodium is so important
✅ How many carbs and electrolytes you should be targeting per hour
✅ Pre-race dinner and breakfast
✅ and much more!
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Негізгі бет Race Stronger with These Nutrition Tips (Science Backed)
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