Mcgregor recommends consuming 30 60g of carbohydrate per hour for the first three hours of your marathon, then increasing this to 60 90g of carbohydrate per hour after that. great sources of. Drinking a recovery shake of protein and carbohydrates within 20 minutes to half an hour of your race finish is ideal. research suggests 2 that your body needs between 0.5 and 0.7 grams of carbs and between 0.14 and 0.23 grams of protein per pound of body weight after a run.
The ideal amount of carbohydrate that you should be consuming is between 30 and 60g per hour. so if you are running a 4 5 hour marathon pace then close to 30 would be optimal, if you are going at a 3 4 hour marathon pace, then go for 60g per hour. it is possible to absorb a little bit more, but that’s with conditioning. Having practiced fueling in training is crucial! 30 grams of carbohydrates is roughly equivalent to: 1 honey stinger waffle – 21 grams of carbs sports drink. 1 gu gel – 21 grams of carbs sports drink. 5 skratch labs energy chews – 18 grams of carbs sports drink. 5 barnana energy chew bites. Eat a balanced meal with carbs, fats, and proteins 2 3 hours after a long run. hydrate with water and electrolytes immediately after your run and throughout the day to your pre run weight. take energy gels every 30 minutes during runs later longer than an hour. drink electrolyte drinks throughout your run. On average, a runner should consume 3 to 4 liters of fluid per day. if you’re running more than two hours per day, your marathon meal plan may have you consuming more than 7 or 8 liters per day. obviously, you are doing some heavy sweating, even more so if you’re running in hot weather.
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