Fuel your race day success! Nutrition plays a critical role in your long-distance game – sustaining your energy, boosting performance and aiding recovery.
For races that last longer than an hour, replenishing with carbs and electrolytes while staying hydrated is essential for reducing fatigue and avoiding muscle cramps.
Fix Nutrition gives us their fuelling guide for runners below:
1. Understand how many carbs your body needs.
Understanding how many carbs your body needs to sustain intense exercise is essential.
The recommended intake of carbohydrates per hour is 30- 60grams for runs of up to two hours.
This increases to up to 90 grams per hour for runs longer than 2 hours.
2. Plan your on-the-day nutrition strategy
To optimise your nutrition strategy for the BMA Mackay Marina Run, Fixx recommends:
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