13.1 miles is no easy feat. Here are some nutrition tips to get you to the starting line happy and healthy.
Hydration
- Drink 16-32 ounces of fluids per hour of running. Add electrolytes with Hydration Tabs to help replace what you're sweating out. Take a look at your race's aid station map and make note of when you can rely on them! Practice with a handheld bottle or hydration pack if you think you'll want fluid more frequently.
Carbohydrates
- Consume 30-60 grams of carbs per hour of activity. That's about 2 Energy Gels every hour. Carbs are the body's primary fuel source during exercise so it's important to keep consuming them during long efforts to avoid "hitting the wall."
Flavor Fatigue
- Try different flavors to avoid flavor fatigue! GU has over 16 flavors of our Original Energy Gel to choose from. Salty, sweet, sour - whatever you're craving is sure to keep your tastebuds on their toes.
Fuel Forms
- The same fuel for 13.1 miles can get booooring. Switch it up and alternate your Energy Gels with Energy Chews or Liquid Energy Gels to keep things fresh.