05/11/2025
Running City to Surf this weekend? Or wondering how to fuel those longer training runs? 🏃♀️💨🔥
Carbohydrates are your body’s primary source of fuel for exercise. They’re stored in your muscles and liver as glycogen, which provides the energy needed to maintain pace and power output.
💡 Why it matters:
During moderate to high-intensity exercise, glycogen is the dominant energy source. After about 90 minutes, these stores can become significantly depleted, leading to fatigue and slower pace.
⚡️Before exercise:
To start with full tanks, aim for a carbohydrate-rich meal or snack 2–3 hours before your run — something familiar and easy to digest. Examples include oats with honey, toast with banana, rice or pasta.
⚡️ During exercise:
For sessions or events lasting longer than 60–90 minutes, aim to consume 30–60g of simple carbohydrates per hour to maintain blood glucose and delay fatigue. The higher the intensity, the closer you’ll want to be to 60g/hr.
Not keen on sickly gels, sports drinks, or their price tag? 😬
Here are some real-food options that provide similar benefits
Race day reminder!!!!
Don’t try anything new on the big day — whether it’s a new food, drink, or gel. Practice your fueling strategy in training so your gut (and pace) can handle it come race day.
Train smart. Fuel smart.💪
