solidly running for hours, you need the right recovery food for that session." Work your diet around your training with our guide to common post-run problems. Post-run You crave more fuel than you burnt Starving after only 20 minutes? The glycogen stores
more than 10 miles. It’s got loads more salt (and less sugar) than the other drinks. Chocolate milk is a good recovery drink and possibly a bag of crisps or something salty if it was hot, followed by a meal within an hour. All trial and error though, so
session, a loss of one kilogram (equivalent to one litre). If that person has consumed 750ml of fluid during the session the total fluid loss is 1,750ml, giving a net fluid deficit of 1,000ml. So you'd need to take in at least that much to replace fluid
with a little protein: (eg High5 4:1) These products are still relatively rare but some research suggests that a little protein in a carbohydrate drink can improve performance on the run.Recovery drinks Post-run drinks usually contain around 70
physiologist at the University of California in San Francisco, Engler, along with her twin sister and fellow PhD Marguerite, has spent the last 15 years researching the connection between diet and blood vessel health. In 2004, the Englers published the first
intake (g/kg) Recommended amount per kg/ day or per day Carbohydrate 341g (4.7g/kg) 7-8g/kg/day (511 - 584g) Protein 139g 1.9g/kg) 1.2-1.6g/kg/day (88-117g) Fat 89g
:30 Height: 1.52m Current Weight: 46.7kg Sue's Profile | Sue's Training ThreadAn Example Training WeekDay 1 11.45am 52-minute steady run (75% MHR) Day 2 9.30pm 30 minutes core stability work Day 3 5.30pm 50-minute steady run (75% MHR
The Braishfield Beer 5 Hampshire, June 15The Burton Beer 5 Lincolnshire, August 2
Nutrient Average daily intake (g/kg) Recommended amount per kg/ day or per day Carbohydrate 291g (3.8g/kg) 7-8g/kg/day (539 - 616g) Protein 99g 1.3g/kg) 1.2-1.6g/kg/day (92-123g
