Beginner Running ? How much Carbohydrates Do I Need to Take Every Hour When Training ?

Our Bodies need fuel to move. When you start a running or marathon training program it is important to make sure you keep your body well supplied with the right type of carbohydrates in order to ensure sustained energy and running enjoyment. When your body runs out of fuel, you will simply “.hit the wall”. Which means dramatically reduced energy levels and muscle strength as your body will start seeing it is low on supply and reserve all available fuel to keep you vital body functions working. i.e. to keep you alive!
Typically the best type of carbohydrates used by runners are energy drinks or gels as these give a quick release of carbohydrates to the body.

Consuming carbohydrates in a sports drink or energy gel while running decreases reliance on muscle glycogen stores, thus conserving them. This is important as the run gets longer, as running out of Glycogen means no fuel to produce ATP (Adenosine triphosphate). All muscle movement requires this special fuel. No ATP, no movement! It’s as simple as that which means...well it means it’s not going to be fun.

Typically, once you have been running longer than an hour your body starts to use up its Glycogen stores. Taking 30-60g of carbohydrates every hour after your first hour, will help improve your strength and endurance. Consuming carbohydrates immediately after running also results in more rapid glycogen replenishment than does waiting to consume carbohydrates. So grab a sports drink as soon as you finish and you’ll keep your glycogen levels up.

It’s amazing how little many runners or joggers know about their bodies needs when embarking on a running training program. Simply getting the right advice will ensure you not only keep your body healthy and injury free. It will also ensure your running or marathon training is both fun and enjoyable.