30 Seconds SummaryNutrition for Endurance During Training vs Race day
- Endurance athletes should eat a carb-rich meal 2-3 hours before training or racing, with adjustments based on the timing relative to the session.
- Consume 60-140 grams of carbs per hour for events longer than 2 hours, and about half that amount for shorter activities. Aim for a glucose to fructose ratio between 2:1 and 1:1 for better digestion.
- Target 300-1500mg of sodium and 500-1200mL of hydration per hour during workouts, adjusting based on sweat levels.
- Nutrition should not differ drastically between training and race day to avoid digestive surprises.
- Incorporate race day nutritional strategies into the hardest or longest training sessions to refine and adapt your body’s response to carbs and hydration.
- Training for events longer than your typical workout might require modifications in carb and sodium concentration to ensure tolerance during race day.
- Even if your primary goal is weight loss, optimal intra-workout fueling can actually promote better weight management and prevent binging.
- Consider adjusting your pre-workout meal based on the timing of your training compared to race day, especially if it involves early morning sessions.
- Training and race day nutrition might need to differ based on schedule constraints, length and intensity of event, and personal health goals like weight loss.
Renaissance Periodization
Dr. Alex Harrison
