What should I Eat to Fuel my Run? | with Stephanie Small, Registered Dietician

Runners often use gels and sports drinks to fuel their long runs. In my experience, they typically take 1 gel per hour (at the most). Frankly, this is not enough. That would be 20-25 grams of carbohydrate. If you want to fuel your long run properly, you need more like 30-60 grams of carbohydrate. That’s more like 2-3 gels. To put it more clearly, most runners be fuelling with 2-3 times as much carbohdrate on their runs. No wonder runners are always bonking! In this episode, Endurance Specialist Dietician, Stephanie Small, walks us through exacly how much you need to consume to fuel your runs. More importantly, she tells you exactly how to do it! Stephanie also explains what to eat before, during and after your runs to enhance recovery. As well as telling you how to calculculate how many calories and macros you actually need to properly fuel your training…spolier alert, it’s more than you think! Get a notepad ready for this one! Discussed in this episode 00:00 What should I eat to fuel my run? 03:04 What should I eat on a long run? 10:16 How many gels for a long run? 19:08 Is eating gels on a run unhealthy? Mentioned in the Show Carb Loading for Marathons Running to Lose Weight? Avoid these Mistakes Calorie Requirement Calculator Spreadsheet Connect with Steph Website: StephanieSmallCoaching.com Instagram: stephaniesmall.rd Research Gate: Stephanie Small More from Matthew Boyd Free Online Course Running Fundamentals Subscribe to The Adaptive Zone Podcast Subscribe to The Adaptive Zone YouTube Channel Facebook @matthewboydphysio Instagram @matthewboydphysio Work with Matthew Boyd Running Technique Analysis Running Coaching Running Injury Physiotherapy Strength Training for Runners