Hi there, If you're racing this summer or fall, your fueling strategy deserves as much attention as your training plan. Race-day fueling is personal. But my broad recommendation holds: Eat nutrient-dense whole foods and pay close attention to sweat loss and electrolyte needs. Carbs can fuel effort. You may need more carbs to support harder-effort days even if you eat low-carb the rest of the time. If carbs improve your energy, consume them without remorse. The range I've seen work is anywhere from 50 to 300 grams of carbs per day, depending on the person. Mid-race, 10 to 50 grams of dextrose does the job. Afterward, starchy whole foods like potatoes, yams, and rice are solid recovery fuel. Protein supports the work, too. Aim for at least 1.6 grams per kilogram of bodyweight daily (or 0.73 grams per pound of bodyweight per day). Getting enough protein supports recovery and keeps your energy steady mid-race. Through all of it, keep your electrolytes dialed in. About 13% of marathon finishers in one study had clinically low sodium levels because they replaced water without replacing salt. I recommend drinking to thirst and making sure sodium comes along for the ride. Why drinking on a set schedule may not be the best approach — and what to do instead The case for and against keto-fueled endurance How protein consumption impacts your hydration needs A practical approach to preventing exercise-associated hyponatremia
Read the full article: Half-marathon fuel guide: Energy and electrolytes Your fueling plan can be just as much of a competitive edge as your training. Dial it in before race day. Stay Salty,
Robb and the LMNT Team |
