Fueling Your Body For

Endurance runners are usually more intimidated by hitting the wall than the mileage. Runners
experience this feeling when glycogen stores are depleted without stocking up on
carbohydrates for muscles to use as fuel. So how can you avoid this??

Athletes who compete in endurance

events longer than 90 min are actively
encouraged to plan a preexercise meal
and consume carbohydrates during
exercise Gregory R. Cox,
International Journal of Sport Nutrition
and Exercise Metabolism

Pre-exercise meal

1-4 g carbohydrates/kg body mass 1-4 hours before exercise

Be aware of fiber, wheat, and dairy products. These can cause GI issues during
your run
Example: 54 kg (120 lbs) = 14 54 grams of carbohydrates
o A piece of white toast with peanut butter or a banana
o Oatmeal made with water

During exercise

30-60 g carbohydrates/ hour

Simple sugars can be broken down and provide energy faster than complex
sugars
GU energy gels or Honey Stinger Snacks with Gatorade and water

Calories
Carbohydrates (g)

Honey Stinger Waffle

GU Energy Gels

160
21 g

100
21 g

8 oz Lemon-Lime
Gatorade
140
14 g

Utilize the aid stations for water, Gatorade, and snacks but never
rely on them. Always come prepared. And always remember..
NEVER TRY ANYTHING NEW ON RACE DAY!