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11 Mar 2007

nutrition
hi there

if a 75kg man trains for a marathon (day 1 = 1 hour 50% VO2max, and day 2 = 3 hours 70% VO2 max), what carbohydrates would he have to eat, and what time if he trains in the morning?
Answer 385 views
Expert
Sports Nutrition
Sports nutrition

01 Jan 0001

Hi

Please see the tips below to ensure maximum performance – take special note of the highlighted points to answer your questions.

• Make sure that you ingest 400-800 ml of water per hour during the race. Replace 20 mmol/l of sodium per hour which will only partially replace the salt lost.
• Consume 50-60g carbs per hour during the race.
• Carbo load 3 days before the race by consuming 8-10g carbs per kilogram of body weight. Split this intake over 6 meals.
• Reduce fibre in your diet 24 hours before the race
• Eat a pre-race meal 2-3 hours beforehand – high in carbs & low in fat – e.g. fruit and yoghurt. If you cannot stomach food before the event make sure you follow point 2.
• Start the race well hydrated: consume 250 – 500 ml of a carbohydrate-electrolyte drink immediately before the race.
• Ingest lots of high GI carbs after the event to refill the glycogen stores. Also add some protein and salty foods to replace the lost sodium.

Good luck!
Vanessa

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