Running Twice in One Day? Follow These 8 Tips to Nail Your Fueling Strategy

An extra run requires nailing your nutrition needs even more than usual.

6/15/2021 10:01:00 PM

An extra run requires nailing your nutrition needs even more than usual.

Because running twice a day requires nailing your nutrition needs even more than usual. We tapped an expert to help you fuel for your two a day workouts.

performed significantly worse than when they were provided with a high-carbohydrate solution (1.2 grams of carbs per kilogram body weight) in a second run following the initial bout of exercise.Muscle glycogen concentrations were higher at the end of the recovery period when participants received the high-carb drink, so they could rely more heavily on this energy source to improve exercise capacity.

Pelosi appoints Kinzinger to 1/6 House select committee Pelosi appoints Republican Rep. Kinzinger to Jan. 6 committee Jennifer Lopez and Ben Affleck Are Instagram Official

Related StoriesShould You Carb-Load With Freekeh?“Adequate carbohydrate in the muscle, liver, and blood is critical for optimal endurance training,” Sumbal explains. “Therefore, nutritional strategies that optimize carbohydrate availability before, during, and after workouts can improve performance.”

Sumbal says the best way to eat enough is to figure out a general range of carbs to consume for the day based on your activity load. If training for four to five hours in the day, she says carbohydrate needs are 8 to 12 grams of carbs per kilogram of bodyweight daily (3.4 to 5.5 grams of carbs per pound of bodyweight daily). If training for one to three hours a day, she recommends a more modest 6 to 10 grams of carbs per kilogram of bodyweight daily (2.7 to 4.5 grams of carbs per pound of bodyweight daily). headtopics.com

Read more: Runner's World »

‘Jungle Cruise’ Director Jaume Collet-Serra Levels Up With Big Disney IP Before DC’s ‘Black Adam’

For an aspiring director in Hollywood, it’s hard to say no to a job. That’s why acclaimed filmmaker Jaume Collet-Serra has no qualms about his early days shooting commercials, nor what he called a …

As Dodger Stadium returns to full capacity, a final ode to the fake fansA visit with Austin Donley, a Dodgers fan whose cardboard cutout was hit twice at Dodger Stadium by home run balls hit by Will Smith and Mookie Betts. Let's go zanamendez 😎

Police in Santa Cruz recover 9 vintage guitars that were stolen in L.A.Santa Cruz police found the guitars after serving search warrants at three locations in the city following a tip from Los Angeles police. Who? Thank God. The one in middle looks like one that my father owned. I haven't seen one like that years. Nice recovery. 👏🏿👏🏿🎉🎉🍾 Wow

Stephen Colbert Returns to 'The Late Show' With a Live Studio AudienceThe late-night comedian welcomed back his first live audience on Monday following the coronavirus pandemic.

White House releases first-ever national strategy for countering domestic terrorismThe Biden administration on Tuesday released the first-ever 'National Strategy for Countering Domestic Terrorism,' following a 100-day comprehensive review ordered by President Biden on his first day in office.Why it matters: It's the first national plan for countering what the White House is calling 'the most urgent terrorism threat the United States faces today,' echoing previous assessments by Attorney General Merrick Garland, FBI Director Christopher Wray and the intelligence community.Stay except the terrorists ...ironically, it will.

OOO: Travel Tips for Your First Post-Pandemic EscapeWomen leaders from Away, Airbnb and Peek.com share where they're going, what they're packing, and everything in between. Post-Pandemic? More people are projected to die of Covid this year than last. Variants are spreading and breaking through vaccine protections. Why are you goading people into reckless, tone deaf entitlement?

Airport screenings top 2 million a day for first time in pandemicU.S. airport screenings topped 2 million people a day for the first time in the pandemic, good Are they all vaccinated? We hope so . If not spreaders will be everywhere