From PDA, by weight:
Pre-event: 200-300 calories/hr prior, no less than 2 hrs prior, as mostly carbs. Immediately before, 100-200 calories of gel or sport drink.
During 1.5-4hr events: 200-300 calories/hr, mostly as liquids. Minimum is 1g/# carbs (130g carbs). Consider 0.25g/# protein (~33g).
Recovery drink: 4:1 or 5:1 carbs:protein. Carb calories 390 (~100g), protein calories 80-100 (~23g), ~470 calories total.
Comparison to todays's long run:
Pre-event (2hrs): 500 calories, 64/18/20 (C/P/F) Not much carbs!
During: 270 calories, 66/0/0 LOW Should be 2x that, AND, 23g carbs was from a gel after the run!
Recovery: 524 calories, 66/45/8 OK, add more fruit though for carbs. And some electrolytes?
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