Nutrition for runs lasting longer than 1 hour
For those of you training for a 1/2 marathon or longer run should keep in mind that you should take in 30-60g of carbs on your run- depending on your weight.
This can be done in a number of ways, mostly depending on how your stomach absorbs nutrition. Below are some suggestions with their carb numbers. Trial and error is the name of the game!
| Carb Count | |
| These energizing foods can help you reach the goal of consuming 30 to 60 grams of carbohydrates per hour during runs lasting longer than an hour. | |
| Food | Carbs (g)/cals |
| 8 ounces Gatorade | 14/50 |
| 1 packet GU gel | 25/100 |
| 1 PowerBar | 45/240 |
| 4 Fig Newtons | 44/220 |
| 5 saltines | 10/65 |
| 4 graham crackers | 20/120 |
| 1 small plain bagel | 30/157 |
| 2 tablespoons honey | 34/128 |
| 1 ounce jelly beans | 26/105 |
| 1 ounce dried fruit | 17/65 |
| 3 hard candies | 18/72 |
| 1 orange, sliced | 15/62 |
| 1 ounce Gummi Bears | 30/120 |
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