We know that picking out what you need can be overwhelming. How many carbs do I need? How much protein? When do I need electrolytes? Are mustard packets really the best way to combat cramping?? (Spoiler: no, they are not.)
We have put together this outline to help you navigate how to use the products we carry. While athletes’ needs vary depending on dietary needs and preferences, the following is a guideline to help you get started and highlight how/when each product might be most helpful to you.
These recommendations are based on a combination of: usage suggestions by the product manufacturers themselves, advice from registered nutritionists, and what we have heard works from athletes themselves.
Note: We know that some athletes prefer to feel like they’re eating “real food” or like they “have something to chew” during an event, rather than liquids or gels which are absorbed more quickly into the bloodstream for more immediate energy. So we have included a section called “If you’re feeling snacky” which includes our more substantial/solid products.
As a rule of thumb, every 45-60 minutes aim to consume roughly 100-300 calories, which should be predominantly carbs (and remember sugar is a carbohydrate…yum!)
SO, WHAT DO WE ACTUALLY RECOMMEND FOR YOUR ACTUAL RACE DAY?
Again: this is totally dependent on individual participants needs and corresponds to your level of fitness, how long it takes you to finish the course, and other factors. This is a good starting point, but listen to your body and tweak accordingly.
Level 1 Race (Up to 5 Miles)
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Level 2 Race (5-10 Miles)
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Level 3 Race (Over 10 Miles)
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Be sure to double check usage guides for all products to determine quantity/serving recommendations and estimate the best fit for your particular needs. And remember: don’t try anything new on race day!
ADDITIONAL RESOURCES:
For more tips on how to fuel your body before, during, and after extensive exercise or a race, including a discussion of carbs vs. protein and electrolytes, check out the following blog posts written for us by Full Pursuit Health!
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