21k running

Fuel guide

21k running

For a 21k running it is important that you start hydrated and with full gykogen stores.

Before

Start the last hour with drinking 500ml sportsdrink and one gel 15 min befor start

1 x Sportsdrink 500ml or
1 x Energygel or
1 x EnergyGel Caffein

During

Aim for 60-100g of carbohydrates per hour. Use both energygels and sportsdrink

1 x 500ml sportsdrink and 1 x energygel = 65g
1 x 500ml Racefuel and 1 x energygel = 100g

After

Start with Sportsdrink right after session and a ProteinBar or you can drink a bottle of FuelUp

1 x 500ml Sportsdrink and 1 x ProteinBar or
1 x 400ml FuelUp

Energigel - Pakker