Video: Your guide to fuel prep for an endurance race

Your guide to fuel prep for an endurance race

Carb loading is only the beginning of smart prep for a marathon or other endurance event.

• Think beyond the pasta. Make the high-quality carbs found in fruit, veggies and whole grains central to your everyday diet.
• Don't start on empty, even in the morning. Working out first thing? 100 easy-to-digest carb calories can get you going. Try some fruit.
• Refuel when you're out for more than an hour. A sports drink or gel plus water is an easy way to keep your tank full. You need 30 to 60 grams of carbs every hour or two. An 8-ounce sports drink has about 30.
• Make long workouts a race-day rehearsal. Wear a pack or set out water and fuel along your route.
• Pay attention to details. Find out what snacks (like sports drinks or gels) your event will have along the course. Try them in training. If they work, no need to pack your own!
• Consider caffeine. Research suggests it can boost performance. But go easy: It can also send you to a porta-potty.
• Refuel afterward, stat. Your body is primed to absorb carbs, protein and other nutrients as soon as you cool down.
• Get your post-workout protein. 15 to 25 grams of post-workout protein help your body absorb carbs and rebuild muscle.

Eat for a better workout tomorrow ... and a stronger finish on race day.

Guidance from the doctors, physical therapists, trainers and performance coaches at Mayo Clinic Sports Medicine