While often forgotten, adequate nutrition is the number one modifiable factor that determines how you adapt to training load.
And the key is carbohydrate.
This is the primary energy source that fuels your intense efforts, which means keeping you at pace in training and race day.
With only about 90 minutes of glycogen (carbohydrate) stores – keeping topped up is essential.
A general guide for a distance runner is:
1 – 2.5hrs run = 30-60g carbohydrate/hour (1-2 gels/hour)
2.5 – 3hrs+ run = up to 90g carbohydrate/hour (up to 3 gels/hour)
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