During high intensity workouts or fast-paced races under two hours, it's important to make sure you're getting enough easily digestible calories before the race and a bump during the race, about 45 minutes to an hour in, to ensure a strong finish. Because high intensity activity can quickly damage muscle it important to get enough BCAAs to help reduce that damage during the activity and repair the muscle after exercise.
How To Customize
This Nutrition Plan is a guideline designed to help you create your own plan. There’s no one-size-fits all solution to fueling, which is why we recommend mixing and matching products, flavors, and forms to meet your taste and preferences. Remember that intensity, weather, and elevation can all affect how you respond to a nutrition plan, so always test and refine your plan during training. Use the recommended ranges at the top of the page to make sure you’re giving your body enough.
“Early and often”–that’s what we like to tell athletes who ask when to eat and drink. A successful nutrition spreads your nutritional intake across your entire activity. If you wait until you’re hungry or thirsty, it might be too late to get the nutrients you need.