Expert: Miss Sylvia Lam – Registered Dietitian and Chairlady of Hong Kong Dietitians Association
- Marathon runners and half marathon runners are recommended to follow carbohydrate loading strategies 3 – 4 days before the race.
- During carbohydrate loading, runners should intake 7 – 10g of carbohydrates per day. For a 60 kg person, he/she should intake between 420 – 600g of carbohydrates, which is around 4 pieces of bread, 4 bowls of rice, 3 portions of fruit, 2 glasses of juice, 2 glasses of milk and a portion of dessert per day
- Runners are recommended to intake 100 – 200g of carbohydrate 2 – 3 hours before race, which is about 4 pieces of bread with jam or honey. If you prefer less food, you may have a bottle of sports drink and a power bar instead. You can also eat 2 bowls of rice with some meat if you prefer having Chinese food.
- Runners should drink 300 – 400mL of water or sports drink 30 minutes to 1 hour before the race for a water supplement.