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Just as what you eat before exercise greatly affects your energy levels, so does what you eat during extensive exercise. These nutrition guidelines are especially important for endurance events lasting longer than an hour. If you are doing a shorter 30- to 45-minute session, a pre-exercise snack and plenty of water should fuel you well.
Fueling during exercise is important to maintain energy and blood sugar levels as well as to help prevent dehydration and fatigue. According to the American College of Sports Medicine, after the first hour of endurance exercise, you should aim for 30–60 grams of carbohydrates per hour.1 Practice your nutrition regimen during training so you know what you can tolerate on race day. Everyone is different, so find out what works for you.
Good choices:
- Sports drinks that contain carbohydrates and electrolytes as well as water.
- Easily digested carbohydrate-rich foods—bananas, sports foods (gels, gummy chews), or bite-size pieces of low-fat granola or sports bars.
- Fluids consumed with carbohydrate gels, or carbohydrate-rich foods to speed fuel transport to muscles.
1Source: Thomas, D. Travis, Kelly Anne Erdman, and Louise M. Burke. Nutrition and Athletic Performance. American College of Sports Medicine. March 2016.
