This amount of carbs per hour could include two 1-ounce bags of sport beans or two energy gels. “For most people, start to fuel 30 to 45 minutes into the run to get a head start on your glycogen Tip # 4: Eat protein. Even though carbohydrates are the focus during tapering, protein can’t be forgotten. Protein is a dynamic part of the healing and preparation process of the muscles for race day. As I talked about in the article I wrote on protein for runners, I suggest that you strive for 1.4-1.7 grams of protein per kilogram of body Eating for long-distance running performance drastically differs from eating if you were just completing a few 20-30 minute runs per week for fun. Your energy expenditure is much higher when you are running 40+ miles per week. You should feel strong and good in training, not cranky and ravenous. The tips presented in this article will help you Half marathon training is a real challenge while doing the W30, you may want to wait until after to get started. Or, start now, but just know that the first couple of weeks will feel more arduous. Good luck and hang in there! ~ Elyssia. Posted March 11, 2016. One crucial aspect of recovery is nutrition, as what you eat after a half marathon plays a vital role in replenishing energy, repairing muscle damage, and optimizing overall healing. Let’s explore the best foods and meals to support your recovery process and find out what to eat the day after a half marathon. 1. Rehydrate with Water and If you have never used supplements or gels before and are worried about possible side effects like diarrhea, it is not necessary to take them during a half marathon. While some runners may benefit from supplements and gels, they are not necessary to finish a half marathon. 2. [deleted] • 6 mo. ago. People can even die running both marathons and half-marathons. In the first 30 years of the London Marathon, 10 competitors died, with eight of those cardiac cases. Sports cardiologists recommend For long runs of 1.5-2.5 hours, the recommended intake is 30-60 grams of carbohydrate per hour. For long runs over 2.5 hours, the recommendation increases to 60-90 grams of carb per hour. (It’s worth noting that the above-cited 2022 review found insufficient evidence for >90 grams of carb per hour). A keto diet is where you eat very low carb and high fat. People eat keto for a variety of health reasons but it has gained in popularity most recently for people working to lose weight. Benefits of keto besides weight loss include less stomach bloat, lowering the glycemic index (good for diabetics), and is said to help improve overall health tL2sEo.

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