When we start out on our marathon & half marathon training adventure, workouts might just last 30-60 minutes and a very basic hydration and nutrition plan can get us through. When those minutes stretch out past the hour mark, however, it's very important to balance the replacement of fluid, carbohydrates and electrolytes in order to have a successful workout.
The plethora of sports drinks, energy gels, caplets, powders and other mysterious concoctions available on the market can make your head spin, and it can be quite confusing knowing how much and how often. If you're like me, you want numbers, and that gives us a good place to start. Take a look at the guidelines below and then start formulating a plan for your long workouts. By keeping good notes in your training long and experimenting with different timing and combinations, you'll know exactly what fuel is needed to get you to the finish line in good shape.
Hydration
You lose weight during your workout due to sweat, and that directly correlates to how much water you need to replace along the way. In fact, a great way to determine your basic fluid requirements is to weigh yourself immediately before and after a workout and see what's missing.
It should be noted, however, that for workouts longer than 1 hour, water should not be the only fluid intake unless it is supplemented with electrolytes (sodium and potassium, primarily). Electrolytes can be added via caplets or energy gels, or water can be alternated with sports drinks containing electrolytes.
The following are basic guidelines for workout hydration:
- Pre-hydrate with 16 oz of fluid 1-2 hours before the workout
- Consume approximately 8 oz of fluid every 15-20 min during the workout
- For workouts longer than one hour, take in about 80-300 mg of sodium per hour to offset electrolyte depletion
- Post workout, replace fluid lost by drinking 16-24 oz of fluid per pound of body weight lost during the workout
Nutrition
The bulk of the energy used during a long, aerobic workout comes from burning fat and from stored carbohydrates in the form of muscle glycogen. Your body can store enough glycogen to fuel only about 2 hours of continuous exercise, though, so for longer workouts you need to supplement those stores. Don't forget, too, that the best way to start any long workout is with a full tank of gas, keeping a well balanced diet during the week will give you the best start.
Here are some general guidelines for workout nutrition:
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If possible, consume about 200-300 calories (low glycemic index foods are best) in the hour or two before the workout
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For workouts longer than 2 hours, begin carbohydrate replacement after about 60-90 minutes and continue every 30-45 min
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The goal is to start carb replacement about 20 minutes before your body needs it
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Take in approximately .5 g of carbs per pound of body weight every hour (When reading labels, 4 carbohydrate calories = 1 g carbohydrate)
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Be sure to consume 8 oz water (not a sports drink) along with any food or energy gels
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Post workout, consume about .75 g carbs per pound body weight within 2 hours, mixing in protein in a 4:1 ratio for optimal muscle repair and glycogen replacement
Thins to remember...
