Nutrition Bites - Training your gut
Training your gut: why and how to practice for race day
With 4 weeks until race day, let the long runs commence!
We all know that training is essential to help prepare the body for race day, but did you know that your gut can be trained just like your muscles? Its true and am important way to get your body ready to face the race. Your body can actually get better at using carbs as energy as fuel with practice. No one likes the feeling of water sloshing around in their belly mid-run, and if you've ever experiences GI distress mid-race, you know you don't want to again.
The best way to avoid this? PRACTICE. Seriously. Set out what gels/food/sports drinks/water you'll have on your training runs, in a way that mimics the race.
The general guidelines about intake during a race is 30-60 grams of carbohydrate every hour and ~6 ounces of fluid every 20 minutes.
See what works for you. 50/50 gels and drinks? 100% Gel? Simply having ""normal" food? Whatever it is, make sure to practice!
Examples of 30 grams of CHO
- Sports gel: 1 Packet
- Sports Drinks: 16 oz
- Food: 1/4 cup raisins