Endurance Training & Race Nutrition Tips
Channel: Holly - Renewal Fitness & Nutrition Coaching
Date: 2023-05-12

Do you have an endurance event coming up, or are you training for one? Here are some basic nutrition tips for top performance:

1. Carb load 3-4 days prior with about 8-12 g carbs/kg body weight. This is your time to keep carbs simple and low fiber like white pasta and bagels. 

2. Consume about 1-2 cups of water per hour of your race or long training day (or as much as your stomach can tolerate). This is also a great way to get sodium and/or electrolytes. If you see after your race or training that you lost weight, drink 2 cups of water for every 1lb lost. 

3. For a race of more than an hour, consume 30-60g carbs per hour (usually 30g in your first hour, then 60 after that assuming you topped up on carbs at breakfast). Usually things like gels or powdered carbs in your bottle work best for quick digestion and availability. Some people do well with energy bars or fruit as well. This is another way to get in some sodium if it’s not in your water.