To excel in distance running events like a 10k, half marathon, or full marathon, a solid nutrition plan is essential. Depending on factors such as body weight, training intensity, and the duration of the run, adjusting your nutrition and fueling strategies is crucial. Properly timing your meals can make a significant difference between finishing strong and not finishing at all.

Key nutrients that provide energy for endurance athletes are carbohydrates, protein, and fats. Here are some tips and ideas to help fuel your practice and competitions:

Step 1: Prioritize Carbohydrates
During intense training periods, make carbohydrates the main focus of your diet. Aim for 2.7 to 4.5 grams of carbohydrates per pound of body weight daily. 

Step 2: Include Protein
To support muscle development, consume 0.6 to 0.8 grams of protein per pound of body weight daily. 

Step 3: Incorporate Healthy Fats
Include healthy fats in your diet, such as nuts, seeds, avocado, and oils. 

Step 4: Pre-Run Fueling
Before a long run or competition, aim for a low-fat meal containing 200 to 300 grams of carbohydrates and 30 grams of lean protein, consumed 3 to 4 hours in advance.

Step 5: Pre-Run Snack Options
If there’s less time before your run, have a snack 1 to 2 hours before. Good choices include fruit, milk, yogurt, small bagel with peanut butter, or cheese and crackers. If there’s less than an hour, opt for liquids like sports drinks or meal replacements.

Step 6: During-Run Fueling
During training runs lasting longer than 1 to 2 hours, consume 30 to 60 grams of carbohydrates per hour. Choose sports drinks, energy gels, or chews along with water to maintain energy levels.

Step 7: Post-Run Recovery
After a run, prioritize recovery by consuming a snack rich in carbohydrates and protein. This helps replenish muscle glycogen and supports muscle repair.

Step 8: Timing of Recovery
If you’re running the next day, start your recovery snack within 30 minutes after training. If it’s a rest day, incorporate recovery foods into your next meal to aid in recovery.

By following these step-by-step fueling strategies and combining them with proper training, you can unleash your endurance potential as a long-distance athlete.

Credit: MayoClinic

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