Look for easily digestible, rather carbohydrate-rich diet. Avoid greasy and high-fiber foods! The longer the load duration, the more crucial are full glycogen stores and a balanced fluid and electrolyte balance.
Have a regular intake of fluids and energy from carbohydrates without having a feeling of fullness. The last main meal is about 3-4 hours before a harder effort.
For long-lasting, optimal performance, it is important to ensure a regular supply of fluids, carbohydrates and electrolytes. Gels and sports drinks are ideal for runners. Depending on the training condition, the optimal intake of carbohydrates is usually between 50-80 g per hour. Drink regularly, but not excessively, and adjust to your thirst!
The first 30 minutes after demanding workouts are critical for rapid recovery and effective training adaptation. Balance your fluid and electrolyte balance as quickly as possible and provide the first energy replenishment, even if you don't feel hungry yet.
Aim for a miniumum of 25 g of high-quality protein and plenty of carbohydrates.
Monitor your potein intake during the post event days and aim for 2g of protein per kg of body weight.
Here you can find and download the information in the PDF.
