Can anyone suggest some alternatives for fueling during long runs. I have hit the wall big time during a few long runs lately (to the point that I cut two of them short) because I can't force myself to eat GU (or similar) when it is hot outside. Something about running in warmer weather makes the thought of GU just . I'm not a huge fan of chewable GU substitues like Chomps and Sport Beans because I'm not coordinated enough to chew and run without risking choking. Are there any more liquid alternatives? Like super high calorie Gatorade or something?
Update: I tried super strength Gatorade on my long run this morning and it did the trick. I also have been doubling up on rice/sweet potato at dinner for the past few nights. I'm not sure which part of that equation helped me out, but I didn't bonk, so I'll keep it up for a few more weeks to see if it will hold up to even longer runs. I have a 20 miler in 4 weeks, so that will be the true test!
You can customize drinks through Infinit Nutrition, adjusting the calories, electrolytes, flavor, protein, caffeine, etc to your needs. It has been several years since I've used it, because my current training is pretty light, but I liked it.
Especially on the bike, when I don't have my hands very free, I do better with super strong Heed in my water bottle than trying to unwrap and eat a solid food. I can tailor the strength to the number of calories I want to be taking in over the workout.
You could buy gatorade in powdered form and make it more concentrated. I think the calorie equivalent of 12 oz of gatorade is roughly equivalent to what is in a gu so you might not need to make it stronge.
I don't think there's any reason why you have to eat, rather than drink, your nutrition. I don't think I've ever seen a pro eating something. they just get their special drinks at their special drink stations.
'Life should not be a journey to the grave with the intention of arriving safely in an attractive and well preserved body. But rather, to skid in sideways, chocolate in one hand, wine in the other, body thoroughly used up, totally worn out, screaming 'Woohoo! What a ride!' So every day is a holiday and every meal a feast."
You can customize drinks through Infinit Nutrition, adjusting the calories, electrolytes, flavor, protein, caffeine, etc to your needs. It has been several years since I've used it, because my current training is pretty light, but I liked it.
This. I've been using Carbo pro and Electrolyte Fuel Systems mixed in the carbo pro. So, so much better than any gel IMO.
Powerbar has a new product called Fruit Blends! They come in a pouch (like babyfood) and taste really good - not sticky at all. Each pouch has a lid and you can eat as much or little as you like (they do not need to be refrigerated once opened). If they are not in your area, I can mail you a few to try.
'Life should not be a journey to the grave with the intention of arriving safely in an attractive and well preserved body. But rather, to skid in sideways, chocolate in one hand, wine in the other, body thoroughly used up, totally worn out, screaming 'Woohoo! What a ride!' So every day is a holiday and every meal a feast."
Powerbar has a new product called Fruit Blends! They come in a pouch (like babyfood) and taste really good - not sticky at all. Each pouch has a lid and you can eat as much or little as you like (they do not need to be refrigerated once opened). If they are not in your area, I can mail you a few to try.
I should try these! Or, maybe just banana baby food pouches?
foundmylazybum - I think I eat plenty beforehand, even before an early morning long run I eat about 500 calories for breakfast. I also usually eat as much pizza as I can stomach the night before. What can I try different?
Why not just carry Gatorade or or their sports drink? I often do that on long runs.
I do carry Gatorade, but 20 oz of Gatorade is about equivalent to one Gu. That's why I was thinking about a super high concentration drink. I think ebeth's idea might work.
Powerbar has a new product called Fruit Blends! They come in a pouch (like babyfood) and taste really good - not sticky at all. Each pouch has a lid and you can eat as much or little as you like (they do not need to be refrigerated once opened). If they are not in your area, I can mail you a few to try.
I should try these! Or, maybe just banana baby food pouches?
The nice thing about these vs real baby food pouches is that they have electrolytes and the proper fructose/glucose ratio.
I've heard of people using honey packets, sounds super gross to me though. I don't think I would be able to stop licking my teeth! What about buying gatorade mix powder from costco and just making it concentrated?
'Life should not be a journey to the grave with the intention of arriving safely in an attractive and well preserved body. But rather, to skid in sideways, chocolate in one hand, wine in the other, body thoroughly used up, totally worn out, screaming 'Woohoo! What a ride!' So every day is a holiday and every meal a feast."
'Life should not be a journey to the grave with the intention of arriving safely in an attractive and well preserved body. But rather, to skid in sideways, chocolate in one hand, wine in the other, body thoroughly used up, totally worn out, screaming 'Woohoo! What a ride!' So every day is a holiday and every meal a feast."
I think eating solid food is easier on the bike than running, brit.....
The problem while running is the digestion. It takes too much energy to break down and digest things like peanut butter or figs. A banana may be OK....I would like to see someone run with a banana in their pocket, hahahaha.
Basically, digestion while running = gas in your tummy = bloated and crampy = do you dare to fart? i think 99% who crap themselves only intend to fart.
As just seen in my break room, what about GU Brew? It's a packet/tablet you add to 16 oz of water. Haven't tried it before, so I can't comment on tastiness and effectiveness.
Post by foundmylazybum on Jun 4, 2013 17:42:49 GMT -5
I'm sorry, I keep coming back to the calorie intake before you even start running--and it's related in part to glycogen storage.
All the things being discussed are basically between 90-180 calories...GU Chomps claims that one serving will keep you going for 45-60 min of activity (90 calories) and two will obviously double that amount of time.
Our glycogen stores are generally depleted by approximately 45 min of activity and it is VERY difficult to boost those back up---in the moment while still pushing yourself--you start to turn to fat storage at that point in time. I get that all these food companies say that they help push you through--but I've often wondered if the subtext there is "under optimal conditions--thus where you are properly fueled up to begin with!"
It sounds like you are basically attempting to carb load the night before long runs--which is one nutritional theory, but you also might consider that glycogen stores take time to build up and process. That combined with trying to fuel on the runs--but that is kind of a CYA strategy if you aren't...totally full to begin with. So again, looking at your overall caloric intake for the week, and increasing throughout the WEEK so that you are boosted up by the weekend for the long run might be more beneficial.
It's just an idea...I know that when for myself, personally the HARDEST part about my attempt at marathon training was actually getting this part under control...and at a certain level--or long run time---if I had NOT eaten properly throughout the week...the long run on the weekend was not going to be set up for success. Having spoken to a dietician, AND a lot of other very experienced higher level marathoners..I don't think this is out of the norm thinking...
foundmylazybum - My H will be thrilled when I tell him that it is gonna be pizza night every night!
I'm kidding, of course. You are absolutely right that I should look at my diet overall. I am not normally a calorie counter, but I have tracked a few pretty typical days lately so that I could see what was going on and I am definitely not a low carb person. On a typical day I get in the range of 320g of carbs, mainly from oatmeal, whole grain bread, brown rice, sweet potatoes, fruits, and vegetables. Maybe that isn't enough, however, aside from bonking on my long runs, I seem to be in a good place right now in terms of not gaining weight from runger and also not wanting to eat ALL the things, just most of them. Still, my recent long run disasters may point to a need for change. Perhaps I need even more carbs than that? My protein is usually on the high end of what I would expect... If I assume that I need 0.8g/lb body weight (I think the guideline is 0.5-0.8g/lb), then I'm typically getting about 50g too much protein. Perhaps I should aim to eat 200 calories less of protein per day and try to eat it in carbs instead? I can try that for a few weeks to see what happens.