>>23258315So if it were me, I’d carb load a good 1-2 days before such an event. Limit fats and protein and figure out how many g of carbs per kg of body mass it will take to optimally fuel your muscle glycogen beforehand. Get a good rest, wake up 2 hours prior to the run, get a good oatmeal with some berries and honey, maybe a Greek yogurt to feel full.
Then yea on the run I assume you take a bladder (camel bak) and not just a bottle? So you can store some gels or Haribos in there, even dried figs or dates for “real food”. Maybe something salty if the electrolyte additives aren’t enough.
If you fueled properly pre run and during, you shouldn’t feel that hungry afterwards.
As for the legs, that’s lactic acid buildup most likely. You may have been going over your threshold HR (80% of max) for too long and not known it (got a HR monitor?) and you weren’t producing enough ADP energy to sustain the effort.
I take Beta Alanine, Creatine and other things to help stave this off. I’ll even take caffine pills mid ride (cycling) if I’m doing sustained tempo efforts for over many hours.
Granted, I’m not a runner but I’m sure a lot of the training and prep is similar to cycling.
