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What do I eat during my running training?

Prioritize carbs during running, especially long-distance sessions and keep proteins and fats to a minimum. Your specific carb needs depend on the duration and intensity of your run.

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Written by: The Athlete’s FoodCoach, on 14-02-2024
Woman eating banana during a running training

Why should I eat carbs during my running training?

  1. Maintain fuel levels: Carbs are broken down into glucose, which is used by you body for energy. Eating carbs, especially during long-distance and/or high-intensity training, provides a continuous source of glucose to fuel your muscles.
  2. Maintain optimal performance: When your glycogen stores run low, your body needs to rely more on fat reserves for energy. Using fat for energy is less efficient and therefore slower. This leads to a significant drop in performance in prolonged, high-intensity sessions.
  3. Delay fatigue:he feeling of fatigue during long-distance running often occurs when your muscle glycogen stores become depleted. Consuming carbs provides an external source of glucose, which helps preserve your glycogen stores and keeps running fun also in the last part of training.
  4. Prevent hitting the wall: When your muscle glycogen stores become depleted you can notice an abrupt loss of energy and performance, known as "bonking" or hitting the wall.
  5. Improved recovery: During a prolonged, high intensity run, you deplete your glycogen stores, which need to be replenished after your session. By consuming carbs during your long-distance run, you support the process of glycogen replenishment and facilitate muscle repair, preparing your body for your next training session.

How do I get my carb intake during running on point?

In general, aim for a minimum of 30 grams of carbs per hour, when running over 60 minutes of high-intensity (like a 15km race). Dependent on the total duration, intensity and goal of the training, the intake can be up to 60 to 90 grams per hour or even more in ultra endurance events. Plan your training in The FoodCoach App, it will give you specific recommendations based on your run and help you translate these recommendations into real foods.

Example of The Athlete's FoodCoach app

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