Sound Bites

Fuel for Racing

Maricarmen Farias, race nutrition, athletes fuel

Race season will be starting soon for many athletes but have you prepared your fuel for racing? Maricarmen explains why it’s important to practice nutrition in training.

Sound Bites is presented by Maricarmen Farias

Podcast length: 11’57”

Race season is around the corner and some athletes start panicking because they have no idea how to fuel themselves. Maybe they are not begun to plan and then suddenly on race day they ‘bonk’, and suffer from upset stomach, reflux, cramps and many other issues that can be prevented with the right nutrition. On this episode Maricarmen shares:

  • The top 3 things you need during a race
  • How to create a personalized racing plan
  • Supplement recommendations

What are the most important things to consider when racing?

  1. WATER- 20-28 oz per hour (more if it’s hot or humid or if you are consuming solids)
  2. CALORIES (fuel) – 2 calories per lb of body weight
  3. ELECTROLYTES (primarily sodium). At least 300 mg, and up to 1,500 mg (1.5 grams) of sodium if the conditions are hot and humid.

Always practice nutrition during training. Race day should not be a day where you try new things. Remember that there are thousands of products out there but you have to find one that works for you personally. Use numbers as a baseline then reduce or add as needed. Know that it will take some time to figure out what works best for you.



Maricarmen on Instagram and Facebook
Mc’s Mindful Nutrition

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