Download 4 - 12 Hour Training Session Food Types Timing Amount Examples

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4 - 12 Hour Training Session
Food Types
Timing
Amount
- Up to 24 oz. per
hour
- 300 - 600 cal/hr
equally distributed
every 10-20 minutes*
Carbs & proteins in
liquid form
From the getgo…don’t wait!
- 4:1 (carb: BCAA
protein)
- 1 cal of carbs per
pound body weight
per hour
- ¼ gram protein per
pound body weight
per hour*
Examples
- Sports drink with
carbs & sodium is
preferred
- Accelerade sports
drink has the perfect
carb:protein ratio)
- Gel followed with
H2O is a secondary
choice
- 300 – 600 cal/hr
equally distributed
every 10-20 minutes*
Solid Foods (must
be moderate – high
glycemic index,
low fiber & easily
digested)
Pure H2O (not sports
drink)
- 4:1 (carb: BCAA
Acceptable at the 12 protein)
hr end of the duration
range
- 1 cal of carbs per
pound body weight
per hour
- ¼ gram protein per
pound body weight
per hour
Continuous
6 – 8 oz. with
every 100 calories
consumed
- Sports bar
- Other solid food
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