I heard that it needs 750 - 1000 ml/hour water with 1 gram sodium per liter and 60-120 grams of carbohydrates for hour. But it's for pro trail runner.
Does a slow amateur runner expend energy more slowly?
Amount of nutrition and hydration
Injury/Nutrition
Nutrition
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Not necessarily.
The amount of carbs being used over time will be determined by the individual’s intensity and economy/efficiency at using carbs. Hydration will be influenced by the environment and how the individual sweats, for example, a high salty sweater. This website/person is a very good place to start:
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dimka11 wrote:
I heard that it needs 750 - 1000 ml/hour water with 1 gram sodium per liter and 60-120 grams of carbohydrates for hour. But it's for pro trail runner.
Does a slow amateur runner expend energy more slowly?
A slow amateur runner needs a camel pack of water and a granola bar for every 5K, so that sounds about right.
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I would not try to guess at or mix your own electrolyte replacement drinks. Either buy a commercially available drink that is meant for endurance sport or listen to your body. Also depends what is in the carbohydrates that you are consuming.
But yes, I would think that an amateur runner expends energy more slowly - but they will be on the course for longer.
Just my thoughts.
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randomist wrote:
dimka11 wrote:
I heard that it needs 750 - 1000 ml/hour water with 1 gram sodium per liter and 60-120 grams of carbohydrates for hour. But it's for pro trail runner.
Does a slow amateur runner expend energy more slowly?
A slow amateur runner needs a camel pack of water and a granola bar for every 5K, so that sounds about right.
You forgot the fanny pack.
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