My First 100 Marathons by Jeffrey Horowitz

Author:Jeffrey Horowitz
Language: eng
Format: epub
Publisher: Skyhorse Publishing, Inc.
Published: 2011-01-20T00:00:00+00:00

Running Tip #11

Training Food

People exercising for 90 minutes should take in 4 calories per minute to maintain performance—that’s up to 240 calories per hour. Not an easy task.

That’s where sports gels come in. Basically, they are just sugary syrups, often caffeinated, that are easily digested for a quick mid-run energy boost.

Take with water. They need water to break down, so take with 6-8 ounces of water. Sports drinks won’t do the trick, since those extra carbs may be more than the stomach could absorb.

Experiment with the different flavors.

Aim to take one every 45 minutes to an hour.

Consider alternatives. If you can’t tolerate sports gels, experiment with other low-fat, easily-digested foods, like energy bars. There are even chewy bite-sized blocks and jelly beans especially for athletes.

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