Food and Drink Needed Before, During, and After an Endurance Event

In previous posts here and here, I’ve talked about the need for eating and drinking during an endurance event.  But in order to perform to the best of our abilities, we need to eat and drink properly before, during, and after the event.  In addition, there are specific amounts we need to eat and drink.  I’ve been researching this topic, and here’s what I’ve come up with:

Three Days before Event

·     10 grams of carbs for every Kg of weight (1 kg = 2.2 pounds)

·     Drink lots of fluids

Just before Event

·     2-3 hours before event, have a high carb meal – enough to feel comfortable, not stuffed

·     Drink 16 oz. of fluids just prior to race

During Event

·     Need 16 to 20 oz. of fluids every hour

·     Need 30 to 60 grams of carbs every hour (by combination of food and drink).  Note: fluids are preferred as they empty more quickly from the stomach)

After Event

·     Consume 50 to 100 grams of carbs within 1 hour (15 minutes is better) of finish

If anyone has anything to add, I’d sure appreciate your thoughts.