Nutrition for Running

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Race Day! There are 3 things you need to manage on race day – Hydration, Electrolytes and Calories. Examples: S CLIF SHOT BLOCKS Clifbar.co.uk Each 60g pack of jelly-like blocks contains 48g of carbs and 100mg of caffeine. This is about the same as two gels from most brands. The blocks are easy to eat or can be slowly sucked if preferred. Along with the energy from the carbs, the caffeine here which is in the <strong>for</strong>m of green tea extract, offers a good kick when you start to tire. S S S S HIGH5 GELS: Provides 92kcal and 23g Carbohydrate. I advice you take 3 x Gels every 20minutes. HIGH5 ENERGY SOURCE: Provides 44g Carbohydrates and 177kcal and 240mg Sodium per sachet, mix with NATURAL ZERO tablets <strong>for</strong> extra (Electrolytes). You can alternate High5 Energy Source with High 5 ZERO Tablets (electrolyte alone) and get additional calories from the gels and a mars bar (34g carbs and 224kcal per bar). HIGH5 ENERGY SOURCE XTREME – Contains caffeine which will give you a push of the run. (I recommend you consume 750-1L Fluid/hr and 1000mg Sodium /hr)
Carbohydrate intake during exercise CHO Type CHO Rec 60g/h Multiple transportable CHO’s Carbohydrate recommendation dependent on duration (and intensity)
Page 1 and 2: Sports Performance Nutrition Health
Page 3 and 4: Healthy Eating For Sport Today I am
Page 5 and 6: Sports Nutrition for Injury Prevent
Page 11 and 12: Healthy Eating for sport and Injury
Page 13 and 14: Healthy Eating for Sport and Injury
Page 15 and 16: Healthy Eating for Sport and injury
Page 21 and 22: Injury What about NSAIDs? S In spor
Page 29 and 30: How to put this all together? here
Page 35 and 36: Tailoring your nutrition plan to ac
Page 37 and 38: Metabolic Efficiency (ME) S Lower y
Page 39 and 40: Injury & Illness Prevention cont: G
Page 41 and 42: Common mistakes on Race Day! The mo
Page 43: What to avoid the week leading up t
Page 47 and 48: Carbohydrate intake during exercise
Page 49 and 50: Supplements Is it proven to improve
Page 51 and 52: Band A: Nutritional Supplements The
Page 53 and 54: Nutritional Supplements Band C: S S
Page 55 and 56: Nutritional Supplements Band E: Now
Page 57 and 58: Nutritional Supplements - Conclusio
Page 59 and 60: Hydration Drink to thirst is a reco
Page 61 and 62: Hydration S When you sweat your bod
Page 63 and 64: Hydration How much am I loosing? Th
Page 65 and 66: Conclusion If you are serious about

Nutrition for Running

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