Fueling Long Runs/Race Cheat Sheet

Tip	Example/How much?	Options
If you have 2 hrs before your Long run to fuel, then consume ¾ x your body weight in grams of carbs	175 pound runner should consume ~ 130gr of carbs	1 wheat bagel, 1 cup of orange juice and 1 banana = 120gr of Carbs
If you have 1 hrs before your Long run to fuel, then consume ½  x your body weight in grams of carbs	150 pound runner should consume ~ 75gr of carbs	1 large banana and 1.5 cup of apple juice – 80gr of carbs
During your run consume 1/4  x your body weight in grams of carbs per hour	125 pound runner should consume ~30gr of carbs per hour	16oz of Gatorade or 2 scoops of Powerbar Perform 1 gel or 1 banana
After the run, within 30 min consume ½  x your body weight in grams of carbs and a 1/4 worth of protein	150 pound runner should consume ~ 75gr of carbs and ~37.5 gr of protein	3 cups of chocolate milk Or 1 cup of OJ and a bagel Or oatmeal and 1 cup of milk Or Recovery drinks
Before the run - consume around 24-32oz of fluid. It should be plenty for the 1-1:30hrs	You can consume water and/or sports drinks. Key is to drink to thirst. Don’t overdo it!	1 bottle of water or Gatorade = 20-22oz of fluid
Drink to thirst during your run	If you are thirsty, drink a small cup of water or sports drink	1 small cup = ~4 oz of fluid
Electrolytes – most people consume enough sodium, potassium in their diets and might consume less calcium and magnesium	If you want to try salt pills or other, first review your diet to see if it makes sense. Use an online food log and record what you it – it should give you a solid idea what you need. If you try it, use small doses and see how it works for you.	Supplements like Calcium and Magnesium Salt Stick Pills Endurolytes
Should I drink caffeine? Sure, if you like it. Caffeine is a legal performance enhancer though. How much? Depends how much you drink on a regular basis and other.	~0.5 mg of caffeine per body weight. 150 pound runner should consume ~ 75mg of caffeine. Better to err on the low side.	1 cup of coffee has around 80-100 mg of caffeine.

Try different foods and products and see what works for you. Start on the conservative side and build up if need it.