Pre-Run Fuel
This macronutrient should be consumed at 2–3 g/kg 2–3 hours before training.
What are carbohydrates?
For endurance sessions lasting 1–2 hours, runners should aim for this many grams of carbs per hour.
What is 30 grams per hour?
Athletes should aim for this many grams of protein post-exercise to stimulate muscle protein synthesis.
What is 20 grams?
Pre-race meals should be high in this nutrient and low in fiber to prevent GI distress.
What are carbohydrates?
Two hours before exercise, athletes should drink approximately this many fluid ounces.
What is 16–24 ounces?
A 59 kg runner should consume approximately this many grams of carbs 2–3 hours before practice.
What is 118–177 grams?
This macronutrient should be avoided during workouts because it digests slowly and may cause GI distress.
What is fat?
This amino acid, with a target of about 3 grams, is important for muscle recovery after workouts.
What is leucine?
During races lasting over 90 minutes, athletes may need this added to fluids to maintain performance.
What are electrolytes?
For every pound lost during exercise, runners should replace it with this many ounces of fluid.
What is 24 ounces?
This macronutrient is not necessary immediately before workouts but may come from foods like yogurt or peanut butter.
What is protein?
Two hours of high-intensity training requires approximately this many grams of carbohydrates total during exercise.
What is 60 grams?
After exercise, athletes should consume this many grams of carbohydrates per kilogram per hour for optimal glycogen restoration.
What is 1–1.2 g/kg/hour?
A runner racing at 10:00 AM should eat breakfast approximately this many hours before the race.
What is 3–3.5 hours before?
During 1–2 hour endurance exercise, athletes should drink this amount every 15 minutes.
What is 6–12 fluid ounces?