These tummy-filling carry-alongs arent just fashion fodder.
Generally, he explains, thats how long it takes for the body to use up glycogen stores.
Meaning, if youre going all out on a race, you may need to re-fuel more quickly.
Okay, what should I eat during a race?
Put simply, some well-toleratedquick-digesting carbohydratesand a lil bit of sodium are your best bet, says Cunningham.
You just need enough to keep you going.
registered dietician and CEO of supplement and snack company Promix
Consuming more calories than that at a time can cause gastrointestinal distress.
So where should I get those quick carbs and sodium?
Certain products also contain caffeine, which can be a welcome burst of energy towards the later miles.
Thats why he recommends testing them out and finding the brands and products that agree best with you.
More specifically, he recommends testing them out during training.
The adage nothing new on game day has stuck around for a reason, says Matheny.
If that happens to be true for you, its something youll want to learn about yourselfbeforerace day.
Plus, the seeds offer a little bit of texture, which some runners like.
Im a Former Competitive Rower, and the Hydrow Rower Healed my Complicated Relationship with Indoor Rowing.
registered dietician and CEO of supplement and snack company Promix
(Were partial to pink lemonade and cherry blossom.)
Or stick one in your cheek to slowly suck on.
It also makes for a thicker consistency.
Caffeine and non-caffeine versions are available.
Okay, so, do you need todrinkduring a race?
Though if your sweat rate is low that may be too much, Dr. Fruge says.
So instead, verify youre drinking water as soon as youre thirsty.
What fluids should you drink, exactly?
Usually, water is fine.
Sports drinks and electrolyte mixes can help the body uptake the water more easily.
(Plus, many are super tasty.)
Exactly how much you eat during your morning meal will vary.
Instead, you want to eat a meal with carbohydrates and protein in the 4:1 range.
Oh, and dont forget to drink water the morning of and the night before.
Aim to drink 20 to 25 ounces of fluids two hours prior to the race, says Cunningham.
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