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More Fuel You
Runner's World SA
|September / October 2023
Four insights on sports nutrition offer food for thought.
AT A RECENT CONFERENCE ON ENDURANCE NUTRITION, leading dietitians and sports nutritionists from around the world chewed over the latest science and served up four interesting insights for runners.
01 Dial up the carbs
Two days before running a marathon, increase your carb consumption to 10g to 12g per kilogram of body weight. That's a lot. For a 70kg runner, this amounts to 700g of carbs. So hit hard with high-carb meals (pasta, rice), snacks (dried fruit, bagels) and sports drinks. Then during the race, aim for 30g to 90g of carbs per hour.
02 Beware the 'big salad'
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