6 Nutrition tips/info for Running a marathon/100 mile weeks

Most people usually eat 3 times a day. i like to eat at three times of the day... when I'm hungry (being moody when hungry goes without saying), soon before and after i train! Here's a bunch of nutritional info that scratches the surface for running... 

1. At 50% of maximal aerobic capacity, 45-55% of calories comes from fat, at 70% this is closer to 10-30% at max aerobic capacity fat isn't used at all. 

2. A LBS of fat roughly equates to 3,500 kcal. Even with single figure body fat % you have enough fuel from fat for any run. (You still need carbohydrates to metabolise these fats).

3. An easy win- for exercise lasting longer than two hours, your main goal is to eat at least 1/2 the value of calories that you burn each hour. 

4. Glycogen is stored in the liver and muscles- but your legs will only use the glycogen stored in those muscles. Something like 30-35% of total muscle mass... (your liver has about 300-500 kcal available)

5. You can DOUBLE the amount of glycogen stored in your muscles by increasing the ratio of carbohydrate in your diet. 

6. About 1-2% of the weight of lean muscle is glycogen. A moderate carbohydrate diet- 15-17 grams of carbohydrate of kilogram of muscle or 60-70 kcal. On a high carbohydrate diet- 25-30 grams...

Most people won't need more than 400 kcal an hour for events lasting 2-6 hours... So MARATHON RUNNERS- A marathon runner weighing 70kg, running 3hours 30minutes will require c.911 kcal FROM CARBS over the course. Thats 260 an hour. 

The same runner: 
4hours 30minutes: 967 total. 215 an hour. 
3hour: 884 total. 295 an hour 
2hours 30minutes: 856 total. 343 an hour. 

There's a lot of numbers in here. Drop me a message on instagram @maxwilko if you want to chat more. 

Keep your feet moving. 
Max