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Digital Subscriptions > Men's Running > Dec-17 > MID-RACE NUTRITION

MID-RACE NUTRITION

MEN’S RUNNING AWARDS 2017

WHY DO YOU NEED EXTRA FUEL WHILE YOU RUN?

Even if you’ve taken on board some pre-race food, your body can only store enough energy (in the form of glycogen, stored in the muscles and liver) to run for 90 minutes to two hours. To avoid ‘hitting the wall’ you should aim to take on regular fuel during longer races or training runs. For maximum performance benefit, aim to take on around 60-90g of carbohydrate per hour. For races, choose readily available carbs such as energy gels and isotonic sports drink and, in training – when you’ll be running at an easier pace – take on snacks

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About Men's Running

Discover the best running gear of 2017 with the December issue of Men’s Running. In our annual Men's Running Awards, our team of real runners has tried and tested over 1,000 products to give you an impartial guide to the very best shoes, kit, tech and nutrition of 2017. We're not just helping to fill out your Christmas lists, though; this issue, we sent writer Matt Maynard to the wild forests of Sweden to find out, among other things, what it's like to run with wolves. Hopefully it inspires you to set out on your own running adventure, away from the stresses and strains of everyday life – deadly animals optional. Elsewhere, regular contributors Steve Way and Rob Kemp both turn their attentions to the subject of staying fit while injured. The impact nature of our sport means we’re all destined for at least a brief spell on the sidelines, but it's what you do during your injury lay-off that determines how quickly you can get back into the swing of things. All that, plus the usual run-boosting advice, inspiration and race reports in the December issue of Men's Running.
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