Race Nutrition Planning Guidelines Carbohydrates 50-70g per hour for endurance runs Hydration 500-800ml per hour based on sweat rate -some people will need even more if its very hot Sodium 400-600mg per hour for races over 3-4 hours Tamara provides…
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Marathon Success Its been just over 12 months since we spoke and I’m overdue to send you a note of HUGE THANKS for the guidance you gave me. I was really struggling with nutrition in long run events and your…
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Open Blog article for the link to download guidelines Click here for Guidelines on Fuelling Active Teens for Health and Performance
Sports Drink Traditional sports drinks are made up in a 6-8% concentration of carbohydrate. (60-80gms of carb per litre) , So 500mls will provide about 30-40gms of carbohydrate. Some sports drinks also contain electrolytes/sodium which is beneficial for the athlete…
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A recovery meal after exercise is important because it helps promote muscle repair and growth, replenish energy stores, and enhance overall recovery. During exercise, muscle glycogen stores are depleted, and muscle protein breakdown occurs. A post-workout meal should include carbohydrates,…
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During an Ultra Event most people will need somewhere between 600-800mls of water per hour – ideally consuming 200mls every 15-20 mins. This may come from a sports drink mix or plain water – or in most situations a combination…
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Ask a runner what they use for fuel on a long run and you will get a wide variety of answers. Popular choices are sports drinks along with gels, energy bars and energy chews/blocks. Whilst these sports products are designed…
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Fasting has been around for centuries, and was no doubt a normal state of affairs for our ancestors. Without grocery stores, restaurants and convenience shops, or with the structured routine of schedules and lunch breaks – they would have gone…
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Most runners understand that discipline and consistency in following a training plan will get you to the start line in the best possible shape. What if you applied the same rules to your nutrition? Every decision you make about what…
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Below are 6 tips for fuelling for a marathon – these are important considerations to ensure that you have the best possible race. 1 – Do I need to carb load? For a marathon distance race it is beneficial to “carb…
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