WHY DO YOU NEED EXTRA FUEL WHILE YOU RUN?
Even if you’ve taken on board some pre-race fuel, for example a carb-heavy breakfast the morning of your race, 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’ – a term used by runners to describe the sensation that comes with completely running out of energy – 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 drinks and, in training, when you’ll be running at an easier pace, take on snacks high in protein and fat, which will keep you fuller for longer.