How many gels should you take on a long run?
Sports nutritionists generally recommend 30-60g carbs per hour during medium to intensive exercise.
In addition, research has shown that carbohydrate intake of 1.5g carbohydrates per kg body-weight immediately post exercise and a further 1.5g/kg after 2 hours improves post exercise recovery.
A blend of 2 or 3 carbohydrates improves re-hydration (eg: fructose and glucose).
It’s important to properly hydrate as part of taking carbohydrate mineral replacements. Optimal dilution is 200ml per 12g of carbohydrates.
Running Nutrition
Running Speed/hour |
Usage/hour/kilo |
|
8 km |
8.0 kcal |
|
10 km |
10.0 kcal |
|
11 km |
11.0 kcal |
|
12 km |
12.0 kcal |
|
15 km |
15.0 kcal |
|
18 km |
18.0 kcal |
For example, a 70kg person's nutrition requirements would roughly be:
Cycling at 20km/hr for 1 hour = 560kcal
Heavy Fitness for 60 minutes = 630kcal
Running at 12km/hr for 60 minutes = 840kcal
Where Mānuka Performance Liquid Fuel excels:
Approx. 77g of carb / 100g
Approx. 40% fructose
Approx 30% glucose
GI 55 – moderate GI