Fueling Your Run (5k to Marathon)
Healthy Living by Giant Podcast3 Sep 2019

Fueling Your Run (5k to Marathon)

Roxana Ehsani, a Board Certified Sports Dietitian, joins us to talk about ways you can fuel your run. Whether you are a beginner training for a 5k or a more experienced runner working towards your first marathon, we'll review daily needs, goals for pre and post runs, as well as ways to stay fueled during races and prepare for the big day.

Show Notes:

Calculations:

Converting pounds to kilograms:

Body weight in pounds/2.2 = kilograms of body weight

Carbohydrate Recommendations:

-When your training is 1 hour or less – daily goal is 5-7gms of carbohydrates per kilogram of weight

-When your training is >1 hour of training – daily goal is 6-10gms of carbohydrates per kilogram of weight

-During race or long runs: have 30-60g of carbs every 45 minutes for runs that are 1-2 ½ hour. Have 90 grams of carbohydrates per hour for runs over 2 ½ hrs.

-On race day or after long runs: ADD an additional 1.0-1.5 grams of carbohydrates per kilogram of weight within 30 minutes after run

Protein Recommendations:

-Daily goal of 1.2-1.4grams per kilogram of weight per day of protein

-On race day or after long runs: ADD an additional 10-20 grams of protein per kilogram of weight within 30 minutes after run

Fluid Recommendations:
5-7ml per kg of body weight at least 4 hour before exercise

3-5ml per kg body weight 2 hour prior to exercise.

On race day or after long runs: Have 16-24 oz for every pound of body weight loss

Resources:

In Maryland: Charm City Run : http://www.charmcityrun.com/

In Virginia: Potomac River Running Store https://www.potomacriverrunning.com/

Books: The Food guide for marathoners or Sports nutrition guidebook by Nancy Clark (Sports Dietitian)

Denne episoden er hentet fra en åpen RSS-feed og er ikke publisert av Podme. Den kan derfor inneholde annonser.

Episoder(179)

This Week at Giant: July 10 - 16

This Week at Giant: July 10 - 16

Your 10 minute insider peek to the Healthy Living Team's handpicked favorites, can't miss deals and  better for you meal solutions that save you time and money  Show Notes:  This Week's Handpicked...

10 Jul 10min

This Week at Giant: July 3 - 9

This Week at Giant: July 3 - 9

Your 10 minute insider peek to the Healthy Living Team's handpicked favorites, can't miss deals and better for you meal solutions that save you time and money  Show Notes:  This Week's Handpicked ...

3 Jul 9min

This Week at Giant: June 26 – July 2

This Week at Giant: June 26 – July 2

Your 10 minute insider peek to the Healthy Living Team's handpicked favorites, can't miss deals and  better for you meal solutions that save you time and money  Show Notes:  This Week's Handpicked...

26 Jun 10min

This Week at Giant: June 19 - 25

This Week at Giant: June 19 - 25

Your 10 minute insider peek to the Healthy Living Team's handpicked favorites, can't miss deals and  better for you meal solutions that save you time and money  Show Notes:  This Week's Handpicked...

19 Jun 10min

This Week at Giant: June 12 - 18

This Week at Giant: June 12 - 18

Your 10 minute insider peek to the Healthy Living Team's handpicked favorites, can't miss deals and  better for you meal solutions that save you time and money  Show Notes:  This Week's Handpicked...

12 Jun 10min

This Week at Giant: June 5 - 11

This Week at Giant: June 5 - 11

Your 10 minute insider peek to the Healthy Living Team's handpicked favorites, can't miss deals and  better for you meal solutions that save you time and money  Show Notes:  This Week's Handpicked...

5 Jun 11min

This Week at Giant: May 29 - June 4

This Week at Giant: May 29 - June 4

Your 10 minute insider peek to the Healthy Living Team's handpicked favorites, can't miss deals and  better for you meal solutions that save you time and money  Show Notes:  This Week's Handpicked...

29 Mai 9min

This Week at Giant: May 22 - 28

This Week at Giant: May 22 - 28

Your 10 minute insider peek to the Healthy Living Team's handpicked favorites, can't miss deals and  better for you meal solutions that save you time and money  Show Notes:  This Week's Handpicked...

22 Mai 10min

Populært innen Fakta

fastlegen
dine-penger-pengeradet
relasjonspodden-med-dora-thorhallsdottir-kjersti-idem
rss-kunsten-a-leve
foreldreradet
mikkels-paskenotter
treningspodden
sinnsyn
rss-sarbar-med-lotte-erik
rss-strid-de-norske-borgerkrigene
gravid-uke-for-uke
jakt-og-fiskepodden
tomprat-med-gunnar-tjomlid
fryktlos
uroskolen
rss-var-forste-kaffe
rss-mind-body-podden
hagespiren-podcast
rss-impressions-2
fra-null-til-hund