Скачать или смотреть Nutrition and Supplementation Leading Up to a Marathon (Or Any Endurance Event)

The Chicago Marathon is this Sunday so here is how to handle your nutrition and supplementation leading up to the race (or any other endurance event)!

Start carbohydrate loading in order to maximize your glycogen storages for fuel during the race. To carb load, follow this scientifically proven protocol:

3 days out = 8g of carbs per kg of body weight
2 days out = 8g of carbs per kg of body weight
1 day out = 10g of carbs per kg of body weight

Then in race day, 1 hour prior to your start time, consume:
1g of carbs per kg of body weight - for glucose to use rapidly for energy at the beginning of the race
3 mg of caffeine per kg of body weight - to improve overall aerobic activity by increasing central nervous system stimulation

Good luck at the race and comment any questions you have regarding preparation for aerobic endurance events!


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