How do you fuel and hydrate? [Archive] - The DIS Discussion Forums

AmyBeth68

11-25-2007, 03:05 PM

I'm not talking wings and beer (although that does sound pretty good right now) LOL ;).

What I'd love to know is how do you stay fueled and hydrated during the long run? Also...what do you do for recovery afterwards? I'm just looking for new ideas and hoping it might help anyone struggling with this particular aspect of endurance running.

Before my run I can pretty much only tolerate a PowerBar first step bar. And a cup of coffee of course...need that java ;).

During the LR (anything 8 Miles or longer) I have found that the powerbar gels are best for me. I like the green apple, vanilla, plain energy and strawberry banana. I take one every 4 miles with 8 oz of water. LOVE LOVE LOVE my new fuel belt :goodvibes . That's my new fave running goody and helps me get the proper water intake. I cannot tolerate anything along the lines of gatorade, accelarade, etc. Makes me :sick: .

After the LR I tend to drink a carnation instant b'fast drink. They are just like the PowerBar recovery shakes just a little less expensive and easier to find. Both are made by Nestle I think lol...pretty much the same combo of carbs, protein, etc. Lately when I get home I've been having an egg, toast, banana etc which seems to help speed recovery and prevent the post LR blahs. I hate that destroyed feeling I used to get. The protein definitely helps! :thumbsup2

So what about you? Thanks for sharing :)

scuba diver

11-25-2007, 05:25 PM

Water, gels, and electrolye pills. I have not found a gel yet caused any stomach problems. I change brands just for the variety.

I have been expermenting with Hammer products. I have been using them for my long bike rides and am now trying them for runnings. Their Recovery product works great for me.

I'm now trying Perpetuim which is a powder that can be mixed into a gel. It contains proteins which should help on the long runs.

I'm liking Hammer for their product knowledge and support. I had a question about their product and called them. First person knew the answer. They have also responded with great emails. I may end up staying with their products because of the support.

My email question was about have protein in Gu. Is it helpful? I was trying to get some info about Accel with protein vs non-protein gu. Their response was protein is beneficial for over 3 hours. They don't put protein in the premade gel because it breaks down. They put it in their powder which should be used within 8 hours of mixing.

It's fun playing with different ideas.

Duanerice

11-25-2007, 05:52 PM

Great topic.
I use my Amphipod belt and carry 3 or 4 bottles. I run close to a park so I can pop in to fill my bottles when needed.

I usually have a sausage breakfast muffin (weight watchers type) about 30 minutes before I go out. Sometimes it is just a bowl of cereal.

I use Gu but have used Powerbar gels upon occasion - every 45 minutes to an hour. I usually get the vanilla since I don't really like the other flavors while running. They do have a chocolate mint for Christmas which is really good! Once in a while I will use Power beans towards then end of a run because I need the little boost and it feels like actually eating to me. After 3 hours I get hungry :) I also use an endrolyte tablet that you mix with water. I take that around 90 minutes in. Otherwise it is strictly water because the drinks get funky unless they are cold.

After the run I drink one or two Boost drinks and water of course. They are like a breakfast type drink. I have used other types such as original Slimfast but look for a 4 to 1 ratio of carbs to protein. Boost has 40 carbs and 10 protein. I hear the sooner you get the carbs in after the run the better. I keep a cooler in the car so I have access to it right away.

After a LR I go stand in my pool. It is very cold right now (68 degrees) and 10 minutes seem to make a big difference in soreness. Actually after about the fist 5 minutes it doesn't matter because I am numb. Looking forward to hearing what routines other people use.

enjoy,
Duane

MouseDogMom

11-25-2007, 06:14 PM

Amy - Looks like we do pretty much the same thing. I start with a Luna bar as soon as I get up in the morning, then do a gel (prefer the Clif Shots chocolate, mocha, or vanilla) every 5 miles during the run. I carry water and orange Gatorade, but don't drink nearly as much during the run now as I was during the summer even though I probably should. When I get home I drink a V8 and then try to eat breakfast/lunch within an hour or so. Then if time permits I usually work in a nap - that may be the best part of the recovery!

Jackie

Big Vic

11-25-2007, 06:32 PM

On LR days it's a bagel and cream cheese 45 minutes to an hour before heading out. Then Gu and water every 45 minutes to an hour while running.

Afterwards it's orange flavored Accelerade powder, mixed with 1 scoop of vanilla whey protein powder, mixed with a Tsp of glutamine powder. Always a banana or two. :)

ultramickeymouse

11-25-2007, 06:46 PM

I eat bagel and potatoe pre LSD and do Clif Bar/Protein bar every 5 miles. I also take 2 Hammer Endrolytes capsules every hr. I will on occasion take a gel and some Cytomax.

I drink a Hammer/Clif recovery drink when I get home.

Tiger Lily 03

11-25-2007, 07:02 PM

I usually will start with either a banana or if the time permits some oatmeal packet (low sugar apples/cinnamon). Today's LR was 1 hr in I managed 1/2 packet of GU then the next half packet about anoter 30-45 min later. Since my event today was 4 + hours I took Sport beans about every 30-45 min after the Gu ran out about 4 beans at a time each thing I ate was with water.

I'm thinking I want to work on after since I don't consume the shakes or anyting. If it is a.m. I do the egg and Exekiel bread toast. Coffee is a must! Today was later so DH had turkey fajitas with wheat tortillas. More water. Cold bath to soak followed by a warm bath and I am done.

I'm also contemplating the endurolites, but must get some to train with.

AmyBeth68

11-25-2007, 08:23 PM

WOW...great suggestions everyone :). Thank you for posting!

I totally agree...the ICE BATH is necessary. I have well water and it's cold this time of year so it's sufficient for me to sit in ice cold well water bath.

Also..I agree that keeping the cooler in the car helps get my recovery drink in speedy quick since I run on a trail that is about 40 minutes from home :). Maybe I should increase it to two drinks for the longer runs?

I want to look into the Hammer products! And maybe try one of the other nutrition drinks to see how they work :thumbsup2 . Thanks again for the suggestions :goodvibes .

Anybody else???

Optimator

11-25-2007, 09:34 PM

Geeze, I feel sooo lazy.

I usually eat a banana (but sometimes not) and drink a bottle of Gatorade before a LR.

I usually don't eat anything during a LR less than 12 miles. Longer than that, I'll eat a gel (prefer Gu but will eat whatever I have) somewhere around half way. I take 2 x 8oz Amphipod bottles filled with water and usually don't drink all of it unless it's pretty warm out.

I usually drink a Costco brand Slimfast as a recovery drink then eat something after I cold-soak and shower up.

I guess after reading everyone else's plans I'd say I'm either (select right answer)
a. Low maintenance b. Ingorant

ScoJo15

11-26-2007, 12:30 AM

Good thread!

I don't eat before the run unless it's in double digits. At that point, I'll choke down one of those PowerBars (vanilla crisp or cookies and cream) about an hour before the run.

Same goes for the gels. None taken unless were into double digits. At that point, I'll do a PowerBar gel pack (green apple for the caffeine, or vanilla for the non-caffeine...i swear it makes a difference) about every 50 minutes. I've had the sport beans and like them too...they may be a nice option during Goofy for a change of pace.

Afterwards, I'll do one of those pre packaged PowerBar recovery drinks (now that REI has them in stock again...and vanilla....notice a pattern here?) immediately upon completion of the double digit run. Like a lot of others, I put it in a lunch pack with one of those ice things from the freezer to keep it cold, along with a post run Propel (mixed berry or the new strawberry ones...and only the ones with calcium...they just taste better!).

cdn_gal_eeyore

11-26-2007, 10:06 AM

I like to have some toast with butter and jam before my morning LRs, along with a big glass of water. I mix up orange Gatorade for most of my LRs now and carry it in a Camelbak Flashflo waist pack. I have a water bottle holder, a fuel belt and this Camelbak, and the Camelbak is by far my favorite.

As for nutrition on LRs, I haven't tried gels yet, but have tried Sport Beans, Sharkies (energy chews) and Cliff Shot Bloks. I find the Sharkies and Bloks too chewy, and I really detest the flavor of the Bloks (with the exception of the cola one). The beans seem to work the best for me.

As I run 9 min, walk 1 min I pop a few beans at every walk break, and Camelbak is great for being able to drink and run at the same time.

Afterwards I don't have a set plan. It depends what is going on that day and what time I finish up at.

hoosmi

11-26-2007, 11:54 AM

Mike- You might be low maintenance or ignorant, but I'm right there with you!

Maybe some toast, or a banana, or bagel or something before the LR (sometimes a SlimFast shake). Ten miles is my cutoff- I just drink water. I'll bring Gatorade, but I really don't like it. I've tried Accelerade, but don't like it much. On LRs I've tried Accel Gels and Sportsbeans. Neither make me happy, but nothing has really bothered my stomach so that's good. I usually have some sort of SlimFast shake or PB and honey sandwich at the end.

I recently ordered some CliffBloks and some Endurolyte tablets. I guess I'll try to start using them. :rolleyes1

You know what's made me the happiest? Stealing handfuls of Skittles from the baby. Now those were tasty! ;)

I'm starting to think if Vic can stop for rides in AK, I may have to stop somewhere in the parks for a muffin and a diet coke. :laughing:

Jen in GA

gatorphipps

11-26-2007, 02:51 PM

Before my run I can pretty much only tolerate a PowerBar first step bar. And a cup of coffee of course...need that java ;).

During the LR (anything 8 Miles or longer) I have found that the powerbar gels are best for me. I like the green apple, vanilla, plain energy and strawberry banana. I take one every 4 miles with 8 oz of water. LOVE LOVE LOVE my new fuel belt :goodvibes . That's my new fave running goody and helps me get the proper water intake. I cannot tolerate anything along the lines of gatorade, accelarade, etc. Makes me :sick: .

After the LR I tend to drink a carnation instant b'fast drink. They are just like the PowerBar recovery shakes just a little less expensive and easier to find. Both are made by Nestle I think lol...pretty much the same combo of carbs, protein, etc. Lately when I get home I've been having an egg, toast, banana etc which seems to help speed recovery and prevent the post LR blahs. I hate that destroyed feeling I used to get. The protein definitely helps! :thumbsup2

So what about you? Thanks for sharing :)

We do almost the same thing...

B/4
I eat PB&J instead of powerbar b/4 the run... But the coffee is a MUST!

During
Like Mike, I do nothing on runs 12 miles or shorter (except drink of course.) I have to start with drinking H2O b/c of my acid reflux issues. But someXs I can go to the powerade...never gatorade though.:confused3 I think accelarade is like getting a mouthfull of the Dead Sea in your mouth.:scared: I do the gels (mint choc baby!) every 4/5 miles and sometimes a powerbar 1/2 way point...I get SOOOOOO hungry!

After
I also keep a cooler in my car and drink my chocolate milk. 16 oz. and more H2O. And YES, protein definitely helps recovery! During the summer months or hot weather, I soak in a cold bath, but I just cannot bring myself to this during cold weather. I have a hard time getting warm again after a LR in the cold. I always change into a dry shirt b/4 getting in the car to drive home. This helps me warm up a bit.

All this is for a run....biking is totally different. I can drink the gatorade or powerade fine...I eat alot of pnut butter. I carry the powerbars with me. I don't do the gels on the bike.,,,,I think that is all...

Cruella de mom

11-26-2007, 03:21 PM

Interesting thread.

Before a Long Run I have a bagel with cream cheese. Thats a mini bagel with a smear of cream cheese.

During my long runs I hydrate with water and/or powerade. I do not eat anything even on my longest runs. I do not take gels or shots etc.

After a long run or any run over 5 miles, I immediately drink a bottle of accelerade. Usually in the car as soon as I finish. I drink it really fast because it is nasty stuff but it REALLY helps me recover. I like the citrus grapefruit and the orange. The fruit punch is tolerable but the blue is not. I buy the expensive prepackaged bottles because the company rep told me that the powder is very difficult to get to dissolve.

If I am close to home, I will have a glass of milk and a banana. These are much better than acclerade. I can no longer drink instant breakfast, but I bet that would be good too.

Note: Almost all of the runners I know do not use gels and shots during training runs. They might carry them in case of an emergency (aka bonk,) but they do not intentionally set out to use them unless they are in a race.

Very interesting thread.

momof2minnies

12-02-2007, 07:19 AM

Can someone tell me how you carry all these gels and liquids with you on a run? And when do you have them on the run?I would think it would mess up your time.
Thanks in Advance

Duanerice

12-02-2007, 07:53 AM

Can someone tell me how you carry all these gels and liquids with you on a run? And when do you have them on the run?I would think it would mess up your time.
Thanks in Advance

Don't forget, a lot of us on this board are not 3:30 marathoners so the extra minute or so to take a Gel or stop for some water is not a big deal. Most of us will be out there for 4+ hours. My long runs are now over 3 1/2 hours so I need something along the way.

I use a Amphipod belt with 3 bottles and 2 pouches to carry enough Gels and cell phone. I drink a lot (no comments) and the 3 bottles will only last about 7 miles or so I usually need to refill twice while I am out (depends on weather). I run through and near a local park including it in part of my run. I keep it fairly close because it has water and a bathroom. I can always swing in there when I am running low. I also keep some water and drinks in my car so if needed, I can run by the car and pick them up. This is only for the long runs though. On the shorter runs I only take water.

enjoy,
Duane

TEK224

12-02-2007, 08:02 AM

Fuel and nutrition are probably the weakest part of my running. If I am scheduled for a long run (for me anything over 8 miles), I usually have a banana and Gatorade before and I'll take some Cliff Shotblocks and water for on the course. For those long runs, I'm usually not too far from someplace to re-fuel, so if I run out I can replace fairly quickly.

Now, at WDW for the races, I eat a PB & J sandwich, a banana and Gatorade before I leave the room. Then I have the Shotblocks for on the course (and whatever they offer on the course (oranges, bananas, etc.) If I use a gel, it's usally the CarbBoom apple/spice.

Afterwards, it's whatever I can get my hands on. I really hope to improve on the fuel/nutrition aspect in the future.

Terri

ultramickeymouse

12-02-2007, 10:04 AM

Can someone tell me how you carry all these gels and liquids with you on a run? And when do you have them on the run?I would think it would mess up your time.
Thanks in Advance

I use a gel flask holder that clips to my fanny pack. It holds 5 gels. Just empty 5 gels into the flask before the race. You can sip on as little or as much as you want. No tearing open packages or dealing with not wanting a full gel. Great deal for only $10. Tha link is http://www.fuelbelt.com/accessories/holders.html#gel

smileyk8

12-02-2007, 11:13 AM

Big Vic

12-02-2007, 11:15 AM

I recently purchased the Camelback Ambush (pictured). It holds 100 oz of liquid, and contains two pouches to hold gear. It also has velcro strips to attach other items. As you can see I had a name tape made to personalize it. :)

http://members.cox.net/memo410/camelbakambush.jpg

I wore it on my LR this morning and it was very comfortable.

Robert, I may get one of the those gel flasks. Didn't know they had those. Thanks for the link. :thumbsup2

ultramickeymouse

12-02-2007, 11:50 AM

i'm still new to this running thing and currently only doing 5km but as i'm building up to 15km in may does anyone have any advice on how i'll know when i need to start fueling properly and having recovery bars etc? Currently have cereal an hour before and drink after run but not during, i guess that's ok for short runs tho ;)
Hope this doesn't go OT, but feel free to ask me to move it if u like :goodvibes

The old rule of thumb was to drink 8 oz of beverage every 15 mins. This can be much for some but this is a guideline. Especially depending on temp outside. It is better to hyrdate some during a 5K vs none at all. You have to replace the fluids and electrolytes sometime. If you keep more even keel, than you will feel better and have a better recovery. It is good to start practicing taking in fluids and or gels/bars/blocks etc. If you keep your energy level even, you will have a much better training run or race. Eat something every 4-6 miles depending on your body. Again, by the time you realize you are hungry or thirsty, it is usually too late. You will be working from behind.

Vic: I use hydration packs for long runs on trails or hiking. They are great!

andromedaslove

12-02-2007, 03:02 PM

Before a LR I eat a PowerBar Stage 1, and a diet Pepsi (gotta have the caffeine!). I usually drink half gatorade/half water for the first 6 miles (that's when I stop at the bathrooms and refill my water bottle), then I drink water for the rest of my run. I usually take a little bit of water about every 2 miles (during my walk breaks). As far as Gu's, Gels, Beans, etc.... I usually use the Jelly Belly Sports Beans every 5 miles for the first 10 miles, at mile 15 I start using the Gels (especially the ones with caffeine!). I always have a gatorade in the car waiting for me, which I drink immediately after my run. I stop at the Gas Station on the way home to pick up a bag of ice, and a coffee for my ice bath. I get home, throw breakfast (cinnamon rolls or something similar) in the oven, then hope in my bath while breakfast cooks!!

Dana

scuba diver

12-02-2007, 03:11 PM

I typically use Gu's. I have tried all the brands and they all agree with me. I don't put them in a flask because I like the variety of flavors. For my long runs I take several different flavors so it's a treat for me when I grab one that I really like.

If I am at a race I don't carry any water or pouch. I just pin the Gu's to the outside of my shorts and then flip them inside. It keeps them from bouncing. Some times it's a pain to open them, but variety is important to me.

Today I did a 25 miler. I tried a powder that I mixed and put into a flash. I was not impressed with the powder. It seemed to not give me enough energy. I'm not sure if it was the Gu I mixed up or running a 10K yesterday, but my legs were tired at 14. By 22 I was ready to give up. No pain, no cramps, just no energy. Guess I'll just use that one for my biking.

scuba diver

12-02-2007, 03:14 PM

. I stop at the Gas Station on the way home to pick up a bag of ice, and a coffee for my ice bath. I get home, throw breakfast (cinnamon rolls or something similar) in the oven, then hope in my bath while breakfast cooks!!

Dana

Nothing like having a cup of coffee with an ice bath. I had mine this morning. :woohoo:

klh-or

12-07-2007, 12:53 PM

Question about the Sport Beans: How many do you eat? Say I'm doing an 11 mile walk and want to have something at maybe 4 and 8 miles (I'm a walker). Roughly how many beans is a good boost?

Texa

12-11-2007, 12:42 PM

I tried half a Gu once and felt like I had been hit by a bus! It cause my blood sugar to rise and crash too quickly (it was only mile 7 or so). Is there anything that works slower, giving you a more steady energy as you run? I did try water down accelerrade but didn't feel anything either way (maybe that's a good thing?). I was going to try the beans but just take a few, like 2 or 3, every 3.5 miles. I'm okay with just water so far, and accelerade after, but if there is something that would make it even better that would be great!:goodvibes

ultramickeymouse

12-11-2007, 01:01 PM

I use Clif bars and Clif Protein Bars. The are more slowly digested and don't give me the spikes. I use gels for emergency usage.

gatorphipps

12-11-2007, 02:34 PM

i'm still new to this running thing and currently only doing 5km but as i'm building up to 15km in may does anyone have any advice on how i'll know when i need to start fueling properly and having recovery bars etc? Currently have cereal an hour before and drink after run but not during, i guess that's ok for short runs tho ;)
Hope this doesn't go OT, but feel free to ask me to move it if u like :goodvibes

Normaly during a 5k, I don't eat anything....I normally don't stop to drink either, but I know I should....but I don't drink during a 3 mile training run either....:rolleyes1
Never ran a 15k, but during a 1/2, I may take 1 gu around mile 6.5. I carry an extra JIC but normally don't take it.

I think I am going to try the Ecaps...anyone use those? How do they work for you? My gels always work well during training runs, but they upset my tummy during races so I am trying to mix things up a bit. HATE the sports beans and they do not seem to work very well. I drink mostly H2O b/c of my tummy issues so just trying something new.

Dennyha

12-11-2007, 06:49 PM

This has been very interesting reading everyone's routine. For my LR's, I will either have a bagel or toast with a banana, or a small bowl of cereal at least an hour prior to the run. Then, on the run, I go by my house every 6 miles, so I leave a gatorade (orange) and a Propel in my mail box. I'll take a few swigs of the gatorage at miles 6 and 12 because I know I need the carbs, but I hate the taste. I'll usually wash it down with a swallow or two of Propel. I haven't tried gels or power bars in a long time, but it sounds like I need to get with the 00's. After my run, it's just a shower, a meal, and rest.
For the Goofy, I'm planning to hit the pool after the 1/2M to minimize soreness for the next day.

tigger2esq

12-13-2007, 02:10 PM

I am pretty bad re; refueling as well. I dont like to carry so I have to rely on the water stops and bystanders. I did get a marathon belt . I hate the way t feels with the water bottles filled so I may just use it for the pouch to carry my gummy bears. (yes my fuel of choice!! I had to laugh at the skittles comment!! LOL!)

pre race I am a peanut butter bagel and banana fan. during I drink half water half powerade at all of the fuel stops. and I start on the gummy bears at around mile 15...

postesf

04-11-2008, 09:04 AM

I was reading over this in prep for the Minnie...

I was wondering what type of fuel belts do you guys use? I've seen the ones w/ 8 oz bottles, then a few that have 2-20 oz bottles. What would be your suggestion???

Thanks!
Stacie

jmasgat

04-11-2008, 09:54 AM

wtpclc

04-11-2008, 09:56 AM

Stacie - We use an amphipod belt. With 8 oz bottles.

smileyk8

04-11-2008, 10:16 AM

Stacie,

I bought myself the Nathan Speed Belt 2. It has 2-10 oz bottles and a small pouch which can hold beans/blox/gu/etc as well as keys--myabe even a cell phone--haven't tried that. I like it--but they seem to run small--had to send the first one back to get a larger one. Of course, this also depends on how you wear it. (Low on hips, at waist)

Okay, now the funny part--I have been running with mine with the bottles on the back. Very comfortable, doesn't bounce. Seems like everyone else in the world wears theirs with the bottles in the front (obviously this applies to the 2-bottle config) LOL! Will have to try wearing it that way on my next run.

I have a nathan speed 2 as well and love it! I also wear the bottle at the back, they seem to follow the shape of your back better than front. Does that mean i've been wearing it wrong way too :rotfl: Perhaps i'll have to run with you! My cell phone fits in the pouch and that's all i intend to carry so i can find my family at the end.

cryssi

04-14-2008, 10:52 AM

If I wanted to carry a phone and camera in addition to water/fuel, what is a good, small pack?

MouseDogMom

04-14-2008, 06:51 PM

Cryssi - I use the 4 (8oz) bottle Fuel Belt with a couple of either belt loop or grip clip pockets. I'm not completely sure, but I think I have a medium and a large. I use the medium for the cell phone and/or gel packets, and only use the larger one when I carry the camera. There are pictures of all their accessories at http://www.fuelbelt.com

Jackie

cryssi

04-14-2008, 11:46 PM

princessrunner

04-15-2008, 07:26 AM

cryssi

04-15-2008, 09:13 AM

Cryssi, I have an Amphipod large pocket that slides onto my belt. I use it on my marathon belt that holds my number when I am in a race that I need to carry things. At the half, it fit 1 package of Clif shot bloks, my cell phone, my room key, and a little cash stash that I had. It is pretty big. You can get it at runningwarehouse.com with the WISH discount.

aaaaaahhhh...there's a WISH discount at runningwarehouse.com????????? I just ordered from there...:headache:

I'll look into that, too. They ship very very fast (ordered yesterday and shipped yesterday...I'll receive it today!), thanks!