How Many Calories to Improve Long Distance Perfrmance

Research shows that an intake of about 200 calories per hour will boost performance.

This adds up to about four cups of Gatorade drinks (about 32 ounces total). About 13 ounces of apple juice does the same thing - so a 24 ounce bottle will last you for two hours - just top it up with water and you're good to go.

Goos and gels can be a good source of calories but also raise your heart-rate and temperature as your body deals with the energy load.

Certain sports drinks provide a good calorie supply and have the added benefit of additional electrolytes, antioxidants, vitamins and even protein.

Whatever your strategy, the best advice is to 'have a strategy'. Have a plan for how you are going to hydrate and meet your calorie requirements before you race.