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'
This story is from the September / October 2023 edition of Runner's World SA.
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This story is from the September / October 2023 edition of Runner's World SA.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
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