Hello and welcome to this episode of the ESG Fitness Podcast. I'm going to do another

Q&A episode because I have loads of questions to catch off on from the awesome Commit Six

Group, which is the six-week fat loss program that will change your life. And actually I feel

bad saying it's fat loss program now because

what most people get from it is way bigger than that. And I'm sure by some of these questions

and hopefully the great answers I give, you will see that. Okay, right. Two questions please,

if you don't mind. Basically signed up for a marathon in December and I'm now

in shitting it mode. Fuelling, so the question is, fueling around the range targets. If I'm now

throwing in long runs of over an hour and fueling indicates 30 to 60 grams of carbs per hour

or similar is what I read for the better for better performance should

this be additive to my targets or within my targets also I am I a marketeer's wet stream and

the compression boots are looking like a way of reducing doms thoughts on them thank you okay so

you are right that if you look this up, you will see that

30 to 60 grams of carbohydrates per hour or even up to like 90 grams per hour, especially if you're

taking glucose mixed with fructose and you've trained your gut to be able to digest that and

utilize that. Has been shown to improve marathon performance.

What I would add to this is like these are studies done in performance athletes usually,

or like more with a performance mindset or performance outcome. Now, of course, performance is

important to you here, but if you also have a fat loss goal at the same time,

you kind of need to consider both of these. So if your primary goal was performance and you

didn't have a fat loss goal, I'd make these like additive to your current maintenance needs.

And I'd just think about what's what you're taking in during the run as probably what you're

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