Fueling Your Run (5k to Marathon)
Sep 3, 2019
Roxana Ehsani, a Board Certified Sports Dietitian, joins us to talk about ways you can fuel your run. Whether you are a beginner training for a 5k or a more experienced runner working towards your first marathon, we'll review daily needs, goals for pre and post runs, as well as ways to stay fueled during races and prepare for the big day.
Show Notes:
Calculations:
Converting pounds to kilograms:
Body weight in pounds/2.2 = kilograms of body weight
Carbohydrate Recommendations:
-When your training is 1 hour or less – daily goal is 5-7gms of carbohydrates per kilogram of weight
-When your training is >1 hour of training – daily goal is 6-10gms of carbohydrates per kilogram of weight
-During race or long runs: have 30-60g of carbs every 45 minutes for runs that are 1-2 ½ hour. Have 90 grams of carbohydrates per hour for runs over 2 ½ hrs.
-On race day or after long runs: ADD an additional 1.0-1.5 grams of carbohydrates per kilogram of weight within 30 minutes after run
Protein Recommendations:
-Daily goal of 1.2-1.4grams per kilogram of weight per day of protein
-On race day or after long runs: ADD an additional 10-20 grams of protein per kilogram of weight within 30 minutes after run
Fluid
Recommendations:
5-7ml per kg of body weight at least 4
hour before exercise
3-5ml per kg body weight 2 hour prior to exercise.
On race day or after long runs: Have 16-24 oz for every pound of body weight loss
Resources:
In Maryland: Charm City Run : http://www.charmcityrun.com/
In Virginia: Potomac River Running Store https://www.potomacriverrunning.com/
Books: The Food guide for marathoners or Sports nutrition guidebook by Nancy Clark (Sports Dietitian)