Austin Gwaltney CPT-ACE, USAW, FMS II
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Here is some info on your during race Carbohydrate Consumption!
Do you have a local fun run coming up?
Maybe a 10 K or a half marathon?
Or do you have an endurance sporting event lasting more than 45 minutes?
Here are some nutrition tips for race carb consumption:
In an 80 minute period of exercise you can consume:
As a warning, solid foods can effect gastric emptying due to the fiber and solid material. Liquids might be the best bet to get the nutrients into your small intestine (where you absorb everything) the quickest. An important thing to remember! If the food has not made it to your intestines, your body is not able to use it for energy!
Jeukendrup, A. E. (2004). Carbohydrate intake during exercise and performance. Nutrition, 20(7), 669-677.
Jeukendrup, A., et al. "Carbohydrate-electrolyte feedings improve 1 h time trial cycling performance." International journal of sports medicine 18.2 (1997): 125-129.
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