You’ll burn roughly 400 to 600 calories per hour during your run, but your body can absorb only 240 to 280 calories per hour. That’s a difference of around 140 to 300 calories! You’ll never dig out of this deficit, but eating early and often will keep you from bonking.
Early on, you can survive on gels and other carbs, but after four hours, add one part protein to four parts carbs. This mix can be found in most sports bars.
After 10 gels or energy bars, it’s doubtful you’ll feel like another, so try get your mits on real food. Sandwiches, potatoes, pretzels, nuts, winegums, oranges and bananas will do the trick.
Sip on sports drinks or coke at the water stations.
Remember to keep it small!
And the ever vital rule: test it out before hand! You never know how your belly will react to the combination of certain foods and extreme exercise! Race day isn’t the time to see if a slice of pizza gives you the added oomph…
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