2652: How to Fuel When Running a Marathon - Runner Gel Products & Staying Hydrated When Jogging

Optimal Health Daily - Fitness & Nutrition

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Episode 2652:

When training for a half marathon, fueling your body properly is crucial for optimal performance. Dr. Neal discusses the importance of carbohydrates, hydration, and personalized experimentation in finding the right balance for your body. He emphasizes the need for proper nutrition both in the weeks leading up to the event and on race day itself to ensure you have the energy to finish strong.

Quotes to ponder:

"Consuming the right types and amounts of carbohydrates has been found to improve performance during these types of events."

"For those training for an endurance event, the general recommendation is to consume between 5 and 12 grams of carbohydrate per kg body weight per day."

"A meta-analysis compared a high carbohydrate diet to lower-carbohydrate and keto-type diets and found no clear advantage to following a lower-carbohydrate or keto-type diet on athletic performance."

Episode references:

Academy of Nutrition and Dietetics: https://www.eatright.org/find-a-nutrition-expert

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