MEALS FOR THE RACE
To calculatorsHow many carbohydrates, water, salt and caffeine are needed for a gravel race or marathon: pocket layout, half-hour timeline and warnings not to get up in the middle of the race.
How to make and check a meal plan
The link to the page saves your introductory — you can drop the commands into the chat before the start.
"Trained digestive tract" — if you have specifically trained yourself to eat 100-120 g of carbohydrates per hour during long workouts. Without this, the ceiling is rigidly 90 g/h.
The working corridor is 80-90 g/h, a total of 320-360 g.
These are 3 bottles of 750 ml each.
The concentration is 700 mg of sodium per liter.
Gel — 25 g of carbohydrates, a bar — 40 g, a portion of isotonic - 40 g per bottle.
3 mg / kg 45-60 minutes before the start, then 1 mg / kg every two hours, for a total of no more than 400 mg.
Put a reminder on your watch: the first thing they forget about food at the race.
Carbohydrates — up to an hour of fuel is almost not needed, 1-2 hours is enough for 30-45 g / h, 2-3 hours — about 60 g / h, then 80-90 g / h. Above 60 g / h, only a 1:0.8 mixture of glucose and fructose works: the glucose transporter in the intestine rests on the ceiling, and fructose goes its own way. These are benchmarks from ACSM recommendations and Jeukendrup reviews on carbohydrate oxidation.
Liquid — base 500 ml /h at 20 ° C, plus 40 ml for every degree above and minus 25 ml for every degree below 15 ° C, further correction for sweating and racing pace. The stomach is emptied by about a liter per hour, so there is no point above 1000-1200 ml / h: excess dangles in the stomach.
Sodium — 400 mg per liter with low sweat, 700 with medium and 1000 mg / l with strong, in heat above 28 ° C + 20% more. Liters of clean water without salt on a long hot race is a direct road to hyponatremia and seizures.
Caffeine — 3 mg/kg 45-60 minutes before the start works best, then maintaining 1 mg/kg every two hours. More than 400 mg in total only adds tremor and pulse.
All these are guidelines for a healthy person, not a medical recommendation. The new nutrition scheme is tested during a long workout, not at the start.