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 > Standard Chartered Hong Kong Marathon > Training > Training Tips

Training Tips

Diet during marathon training period

Expert: Miss Sylvia Lam – Registered Dietitian and Chairlady of Hong Kong Dietitians Association 

Key points

  • A balance diet is always recommended but carbohydrate intake is important to athletes.
  • Athletes should consume 5-7g of carbohydrates per kg of body weight
  • For example, a 60kg runner should intake 300 – 420g of carbohydrate per day
  • Carbohydrates can be absorbed from rice, noodles, bread, fruit, sports drink or juice.
  • 300g of carbohydrates = 6 bowl of rice
  • Runners are recommended to intake between 300 – 450 g of meat for replenishment of protein
  • Runners should drink 6 – 8 glasses of water per day