should populate runnerDataDto with FuelData and relevant reccomendations
ex:
- Pre-Run Nutrition Advice
Tailor what to eat and when before the run, based on intensity, timing, and GI sensitivity.
Insights:
Meal timing (e.g., “Eat 2–3 hours before run start time”)
Food types:
Light digestible carbs (e.g., banana, toast with honey)
Avoid: fiber, fat, dairy (especially if GI-sensitive)
Portion suggestion (based on weight and run duration):
e.g., 1–1.5 g of carbs per kg of body weight 2–3 hours before run
- Mid-Run Fueling Plan (if long enough)
If the run is longer than ~60 minutes, provide guidance on:
When to fuel (e.g., start after 45 min, then every 20–30 min)
What to use:
Gels, isotonic drinks, banana slices, or dates
Avoid high-fiber or slow-digesting foods
Carb intake goal:
~30–60g carbs/hour for runs 1–2.5h
Up to 90g/hour for >2.5h, if trained
should populate runnerDataDto with FuelData and relevant reccomendations
ex:
Tailor what to eat and when before the run, based on intensity, timing, and GI sensitivity.
Insights:
Meal timing (e.g., “Eat 2–3 hours before run start time”)
Food types:
Light digestible carbs (e.g., banana, toast with honey)
Avoid: fiber, fat, dairy (especially if GI-sensitive)
Portion suggestion (based on weight and run duration):
e.g., 1–1.5 g of carbs per kg of body weight 2–3 hours before run
If the run is longer than ~60 minutes, provide guidance on:
When to fuel (e.g., start after 45 min, then every 20–30 min)
What to use:
Gels, isotonic drinks, banana slices, or dates
Avoid high-fiber or slow-digesting foods
Carb intake goal:
~30–60g carbs/hour for runs 1–2.5h
Up to 90g/hour for >2.5h, if trained