Wednesday, February 10, 2016


HOW MANY CALORIES IN A MARATHON?


How many calories should a runner consume during a marathon? Years ago I read a scientific study which said most runners do not consume nearly enough. As we know, the body holds enough glycogen for two and a half to three hours of running. As it starts to deplete, the body has to rely more and more on burning fat for fuel, which is much more inefficient. Thus as a race progresses, one's breathing becomes increasingly greater to supply enough oxygen to break down the fat. The best thing to do to counter the depletion is to consume calories - gels and electrolyte drinks, which also contain some calories. This article emphasizes that we should be trying to replace about one third of our glycogen stores with sugars during the marathon. That would amount to about 1,000 calories for a four hour marathoner:

11 Marathon Fueling Tips for a Faster (And More Enjoyable) Race
Learning how to fuel properly will help you improve your marathon time by up to 20%. Here are 11 fueling tips to help you run a marathon personal best.
FUELMYRUNAPP.COM


Following up on the previous post: I first started doing this by carrying a lot of gel packs. But I found the carrying cumbersome and also did not want to do the pinning of them to a belt. I eventually decided to put gels (eight to ten) into a 24 oz water bottle and then add water and shake the mixture until the gels dissolved in the water. I then had enough to take two ounces every two miles. By buying boxes of gels online, I kept the expense down, but I wondered if there was an even cheaper method of fueling. I eventually found that I could buy maltodextrin powder I have gotten it in twelve pound bags from Now Foods, making it much cheaper than using gels. I'll put about eight ounces in a 24 oz water bottle (filling it about 3/4 of the way and add one gel for flavor. If I am traveling on a plane, I carry it that way without adding water. Sometimes it gets examined by TSA. When I get to my destination, I'll add the water. It needs to be hot to dissolve the maltodextrin. It requires some shaking and leaving it sit until it all dissolves. I put it into a simple belt, which I wear during the race with the bottle behind me, shifting to the front when I want to take some. Here is an article on the usefulness of maltodextrin. It is a bit technical and, of course, the company uses it in its own product, but now I have told you how to make your own: http://www.hammernutrition.com/hnt/1275/

Caloric Intake - Proper Amounts During Endurance Exercise | Hammer Nutrition
HAMMERNUTRITION.COM|BY THE HAMMER NUTRITION TEAM. DEVELOPMENT: THE ZANERAY GROUP (WWW.ZANERAY.COM)



Caloric Intake - Proper Amounts During Endurance Exercise |…
HAMMERNUTRITION.COM|BY THE HAMMER NUTRITION TEAM. DEVELOPMENT: THE ZANERAY GROUP (WWW.ZANERAY.COM)

Following up on the previous post: I first started doing this by carrying a lot of gel packs. But I found the carrying cumbersome and also did not want to do the pinning of them to a belt. I eventually decided to put gels (eight to ten) into a 24 oz water bottle and then add water and shake the mixture until the gels dissolved in the water. I then had enough to take two ounces every two miles. By buying boxes of gels online, I kept the expense down, but I wondered if there was an even cheaper method of fueling. I eventually found that I could buy maltodextrin powder I have gotten it in twelve pound bags from Now Foods, making it much cheaper than using gels. I'll put about eight ounces in a 24 oz water bottle (filling it about 3/4 of the way and add one gel for flavor. If I am traveling on a plane, I carry it that way without adding water. Sometimes it gets examined by TSA. When I get to my destination, I'll add the water. It needs to be hot to dissolve the maltodextrin. It requires some shaking and leaving it sit until it all dissolves. I put it into a simple belt, which I wear during the race with the bottle behind me, shifting to the front when I want to take some. Here is an article on the usefulness of maltodextrin. It is a bit technical and, of course, the company uses it in its own product, but now I have told you how to make your own: http://www.hammernutrition.com/hnt/1275/
Following up on the previous post: I first started doing this by carrying a lot of gel packs. But I found the carrying cumbersome and also did not want to do the pinning of them to a belt. I eventually decided to put gels (eight to ten) into a 24 oz water bottle and then add water and shake the mixture until the gels dissolved in the water. I then had enough to take two ounces every two miles. By buying boxes of gels online, I kept the expense down, but I wondered if there was an even cheaper method of fueling. I eventually found that I could buy maltodextrin powder I have gotten it in twelve pound bags from Now Foods, making it much cheaper than using gels. I'll put about eight ounces in a 24 oz water bottle (filling it about 3/4 of the way and add one gel for flavor. If I am traveling on a plane, I carry it that way without adding water. Sometimes it gets examined by TSA. When I get to my destination, I'll add the water. It needs to be hot to dissolve the maltodextrin. It requires some shaking and leaving it sit until it all dissolves. I put it into a simple belt, which I wear during the race with the bottle behind me, shifting to the front when I want to take some. Here is an article on the usefulness of maltodextrin. It is a bit technical and, of course, the company uses it in its own product, but now I have told you how to make your own: http://www.hammernutrition.com/hnt/1275/



Caloric Intake - Proper Amounts During Endurance Exercise | Hammer Nutrition
HAMMERNUTRITION.COM|BY THE HAMMER NUTRITION TEAM. DEVELOPMENT: THE ZANERAY GROUP (WWW.ZANERAY.COM)

Following up on the previous post: I first started doing this by carrying a lot of gel packs. But I found the carrying cumbersome and also did not want to do the pinning of them to a belt. I eventually decided to put gels (eight to ten) into a 24 oz water bottle and then add water and shake the mixture until the gels dissolved in the water. I then had enough to take two ounces every two miles. By buying boxes of gels online, I kept the expense down, but I wondered if there was an even cheaper method of fueling. I eventually found that I could buy maltodextrin powder I have gotten it in twelve pound bags from Now Foods, making it much cheaper than using gels. I'll put about eight ounces in a 24 oz water bottle (filling it about 3/4 of the way and add one gel for flavor. If I am traveling on a plane, I carry it that way without adding water. Sometimes it gets examined by TSA. When I get to my destination, I'll add the water. It needs to be hot to dissolve the maltodextrin. It requires some shaking and leaving it sit until it all dissolves. I put it into a simple belt, which I wear during the race with the bottle behind me, shifting to the front when I want to take some. Here is an article on the usefulness of maltodextrin. It is a bit technical and, of course, the company uses it in its own product, but now I have told you how to make your own: http://www.hammernutrition.com/hnt/1275/
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