Fueling for the long run

Always make good eating choices during a training block with particular focus on the weeks before very long runs as these will ultimately simulate the race itself. 

In the days building to any endurance session or race, it is important to increase the intake of carbohydrates, electrolytes and Aminos. Think of these as your fuel, hydration, and recovery.

It is important not to change anything too much during this period. Eat what you are used to eating, drink what you are used to drinking and supplement only with products you know well. If you take the likes of creatine or protein before/after sessions, continue to do so.

This is where it can get tricky and genuinely comes down to personally tried and tested formulas. We all respond differently to intense exercise which means that we will all need to follow different protocols. Blood and sweat analyses will determine a whole host of different losses and needs but the truth of the matter is that not everybody has the luxury of undergoing these tests. There is, however, light at the end of the tunnel that highlights a basic need for replenishment, and if you stick to some simple rules, you will find yourself in better condition than if you simply winged it. 

Be sure to balance your post-session/race carbohydrate and protein intake. A good protein supplement will check these boxes and it is important to take it within 15 to 20 minutes after completion. Throughout the day, stay focussed on hydration as well as electrolyte replacement and amino intake to fend off delayed onset of muscle soreness. 

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