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From Fellrnr.com, Running tips
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==Constraints==
* '''Intensity.''' The biggest influence on fueling is the running intensity. Digesting fuel requires blood, oxygen and energy.
** Running at very high intensity may prevent any digestion or absorption, even of water. If fuel is consumed before running at this intensity may result in [[Nausea|nausea ]] or vomiting. Luckily, this pace generally does not require any fueling during the run, as the duration is short. The specific pace will vary from person to person, but would typically be mile to 10k race pace.
** Running at mid intensity generally allows for the consumption of simple carbohydrates or simple carbohydrate/[[Protein]] mix. This fuel will offset the limited carbohydrate stores in the body. Again, specific paces depend on the individual, but are likely to be half marathon to 50K pace for most people.
** Running at low intensity often allows the digestion of complex food. The longer duration of lower intensity running can require a mixture of carbohydrate, [[Protein]] and fat. This tends to occur at ultramarathon distances.
