Hi everyone,
Hope you are hydrating and running well this summer. It has been warm here in Pittsburgh not just the weather, but our Pirates are really heating up PNC Park! Lets go Bucs!
Now, to business.
One of the perks of being a member of the American Dietetic Association and a registered dietitian is our dietetic practice groups, and in particular SCAN, which is the sports nutrition dietetic practice group. In this post, I thought I would highlight some of the pertinent findings for runners from this years SCAN symposium.
Carbohydrate guidelines should be based upon the number of hours spent in daily exercise. Specifically
Less than 30 minutes of exercise per day: 1.5 to 2.5 grams/pound body weight
About 1 hour per day: 2.5 to 3.5 grams/pound body weight
1 to 3 hours/day: 3 to 5 grams/pound body weight
More than 4 hours/day: 4 to 6 grams/pound body weight
If you eat a pre-exercise snack, there is no need to consume carbohydrate during exercise that lasts less than 45 minutes.
For exercise that lasts 1 to 2.5 hours, try to consume 30 to 60 grams of carbohydrate/hour.
For exercise that lasts longer than 3 hours, aim for 60 to 90 grams of carbohydrate per hour.
Note that with all of these recommendations, you need to find our what works for you. Also note that adequate intake of carbohydrates is much more important than the type of carbohydrate consumed. Worry less about the glycemic index of the carbs chosen and pay more attention to the quantity youre consuming.
Leslie
Have a question for Leslie? . (Please write Ask the Sports Dietitian in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail.
And for more guidance on fueling and diet, check out Leslies Sports Nutrition for Coaches.
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