3 Hours Before — Top Up Glycogen
Eat a 60-90g carb meal that's low in fat and fiber: oatmeal with banana and honey, white rice with grilled chicken, or 2 slices of toast with jam. This refills your liver and muscle glycogen stores without sitting heavy in the gut. Avoid anything fried or high-fiber.
30 Minutes Before — Quick Energy
20-30g of fast carbs: a banana, an energy gel, or 3 dates. This gives a small blood sugar bump right when you start, sparing your stored glycogen for later in the run. Pair with 200-300 ml of water — not more, or you'll feel sloshy.
During — Every 30-40 Minutes
For runs over 60 minutes, take 30-60g of carbs per hour: one gel, one carb chew, or 250 ml of sports drink. After 90 minutes you'll need electrolytes too — sodium 200-400 mg, potassium 50-100 mg per hour. A pinch of salt in your bottle works in a pinch.
Within 30 Minutes After — Recovery Window
Aim for a 3:1 or 4:1 carb:protein ratio within 30 minutes of finishing. Examples: chocolate milk (the cheapest sports recovery drink in existence), a banana with a scoop of whey, or rice with grilled chicken. This window maximizes glycogen replenishment.
The Hydration Rule of Thumb
Weigh yourself before and after a run. Every kilogram you lost is roughly a liter of fluid you need to replace over the next 4 hours. Don't chug it all at once — sip 250 ml every 20 minutes.
No comments yet