You know what you eat before training matters, but did you know that what you eat during exercise has a huge impact on your performance? If your training session lasts more than 60 minutes, your body will begin to deplete fuel in the muscle and begins to rely increasingly on blood sugar levels to provide energy for exercise. Here are a few tips you can use to help with fueling:
Experiment during training to see which foods your body responds best to
Use a variety of different carbohydrates
Different sugars are absorbed through different pathways. A variety of carbohydrates will help fuel your training
Activities lasting 1-2.5 hours (half marathon)
30-60 grams carbohydrate per hour, after the first hour
Sports drinks, dried fruit, energy gels, gummy chews
Low to Moderate intensity activities lasting more than 2.5 hours (all day bike, hiking)
According to appetite, but at least 30 grams carbohydrate per hour, after the first hour
Banana bread, hummus wrap, trail mix, dried fruit
Moderate to High intensity activities lasting more than 2.5 hours (marathon, triathlon)
60-90 grams carbohydrate per hour
Sports drinks, gels, energy chews,
Protein and fat may be added as tolerated
Peanut butter and jelly wrap, jerky
Stay Strong,
Scott