Long distance races: what to drink or eat?

What sports foods and products are good for energy from the beginning to the end of long runs? Have you started testing them? If not, take action!

Find your formula!

Hydration and carbohydrate and electrolyte intake is crucial for long distance runs, especially in hot weather. In addition to water, there are a variety of products on the market and on race courses.  

Designed to optimize performance, sports products have different functions and it is possible to combine several energy sources. Be careful, the sweet taste does not necessarily indicate that the product provides absorbable carbohydrates. You should check whether the product contains carbohydrates or sugar substitutes only. 

Our recommendation :

• 30-60 g of carbohydrates per hour of exercise, in liquid or solid form;
• At least 300 mg of sodium per hour of exercise (to be adjusted according to the temperature and your sweating);
• 7 to 10 ml of liquid/kg of body weight per hour of exercise, but it is important to respect your sense of thirst and adjust according to your perspiration.

Here is an example of planning for a 60 kg runner who plans to run her marathon in 4 hours (she should therefore consume about 450 ml/hour). The carbohydrate content of all the products should be added together, as should the amount of salt. Don’t hesitate to repeat the formula over several hours; there’s no need to reinvent the wheel every hour.

Use the products available on the course to start as light as possible but make sure you have tested them before you get to race day. Rule of thumb: never try anything new on race day.

Psstttt…for those who register for one of the races, we are offering a 10% discount on the purchase of a nutritional assessment with us by mentioning the promo code: MBDM10. Contact us at 514-287-7272 or info@vivai.ca or buy it on our online store: https://www.vivai.ca/fr/categorie-produit/services-et-forfaits/