Great post on some exercise food & hydration basics over on the Training Peaks blog http://home.trainingpeaks.com/blog/article/the-basics-of-exercise-nutrition Food and drink requirements by workout/race duration: (obviously you fans of the ketogenic diet won't be using this guide) < 45 min: no carbs during, maintain hydration, some recovery carbs 1-2 hours: carbs 30-60g/hour with hydration 2+ hours: carbs 60-75g/hour with hydration Sweat rate: (dry body weight after exercise - dry body weight before exercise) + fluid weight consumed during exercise divided by hours exercise = your sweat rate Will of course vary based on weather conditions. Personally, I always under-hydrate when it's cool or cold weather. https://staminist.com/read.php?2,49,49#msg-49 Tue, 26 May 2026 05:09:03 -0500 Phorum 5.2.19 https://staminist.com/read.php?2,49# https://staminist.com/read.php?2,49# http://home.trainingpeaks.com/blog/article/the-basics-of-exercise-nutrition
Food and drink requirements by workout/race duration:
(obviously you fans of the ketogenic diet won't be using this guide)
< 45 min: no carbs during, maintain hydration, some recovery carbs
1-2 hours: carbs 30-60g/hour with hydration
2+ hours: carbs 60-75g/hour with hydration
Sweat rate:
(dry body weight after exercise - dry body weight before exercise) + fluid weight consumed during exercise
divided by hours exercise = your sweat rate
Will of course vary based on weather conditions. Personally, I always under-hydrate when it's cool or cold weather. ^ CLICK TO REPLY]]> Skye Running Forum Mon, 16 Mar 2015 13:54:06 -0500