Always In Motion Nutrition, LLC

In honor of it’s only right we talk about competition fueling!! Here are some recommendations for prolonged (>90 min) exercise events.

PRE-EVENT
🔸Carbohydrate Intake: Carbs are your primary fuel for prolonged exercise events. It’s recommended to consume 0.45-1.8 g per lb body weight 1-4 hours pre-event. This could range from a full meal that contains bread or pasta to a pre event snack that contains fruit and a granola bar.

🔸Hydration: Depending on the time of event, fluid recommendations may vary. Checking urine color is a quick way to check hydration status; ideally looking for a very pale yellow color! You should consume 16-24 oz, 2-3 hour before the event.

DURING EVENT
🔸Carbohydrate Intake: 30-60 g per hour. Carb sources can vary from refined grains to fruit to liquids based on your event. For example, a runner may choose a liquid gel versus a lifting competition where there are breaks and time for solids.

🔸Hydration: 4-8 oz fluids per 15-30 min. Electrolyte recommendations will vary based on sweat rates and environment, however in general it’s recommended for athletes to consume 150-180 mg sodium + 60-75 mg potassium per 8 fluid oz.

🔸Combination Options: Items such as provide both fluids/electrolytes as well as carbohydrates to sustain blood sugar.

As always, individualized recommendations will vary based on event and needs. This is a general starting point for individuals training or competing in events that are >90 min.

And with all that being said, let’s do this gravel 🚴🏾‍♀️🚴🏽🏃🏻‍♂️🏃🏽‍♀️

Shout out to all the step goals 🤩

The health benefits of walking and total step count have been thoroughly researched and the benefits are vast. See above for some ways that walking can benefit your health!

Research shows that “with each 1,000 step increment in daily step count was associated with a 12% lower risk of all-cause mortality”

Meaning, each 1,000 step counts! As temperatures rise this spring, get outside and get walking 👣