Runners Don’t Forget The Carbs
Muscle glycogen is the primary fuel source for most sports!
- Marathon - (65% VO2max) 60% Carbohydrate (CHO) 40% Fat
- 10KRun - (85% VO2max) 75% CHO, 25% Fat
Marathoner’s Diet
- CHO - 60-70% of cal (limited storage)
- Fat - 25 -35% of cal (abundant storage)
- Protein - 10 -18% of cal (need adequate amount - 1.2 g - 1.76 g per Kg of body weight)
Why Carbs?
- Fuel for brain
- Preserve proteins
- Aid fat metabolism
- Provide bulk and fiber
Back to back training days can deplete your glycogen (CHO) stores. This could result in a decrease in performance.
- High intensity aerobic exercise (1 hour) depletes > 50% of the liver glycogen
- 2 1/2 hours depletes liver and muscles glycogen
CHO Recommendations:
Approximately 60 - 70% of daily caloric intake
- 45 - 55% as complex CHO
- 10 - 15% as refined CHO or simple sugars
Approximately 500 - 600 g CHO/day to replete glycogen stores
Needs based on training time
- 1 hour/day - 6 g CHO/kg body weight
- 2 hours/day - 8 g CHO/kg body weight
- 3 hours or longer - up to 10 g CHO/kg body weight
Source: Miriam Nelson, PhD, John Hancock Center for Physical Activity and Nutrition
Friedman School of Nutrition Science and Policy Tufts University
Although I got a late start, I’ve been a serious runner since 1994. I ran my first marathon in 1995 on my 30th Birthday. It’s been my goal to run the Boston Marathon since then. I missed qualifying by 12 minutes that year. I needed to run 3:40 and ran 3:52. Running in the most prestigious marathon, is the ultimate for most runners. The fact that you have to qualify, only fueled my competitive juices.
Over the next 9 years I ran 6 more marathons. I love running so much that I became a 
