Fueling before and during a run

[budpaulsaint]

So, I was finally able to make it to a Dick's Sporting Goods during lunch today. I'd been told that they have a better selection than most places of various products for fueling and I wasn't disappointed. Since my training times are now in the +90 minute range it's becoming more important to do develop a fueling regimen.

Over the last few weeks I've been playing with Clif Bloks and some peanut M&Ms. The Bloks were fine and the M&Ms were good for the sugar but I've been told that the peanut part is not optimal. In short, it's not really a fueling tool. I've also seeded my running routes with bottles of low-cal Gatorade and water.

I decided to switch over from Gatorade to PowerAde since that is what will be on the course at WDW. I honestly have no preference so I don't expect that to be a big deal.

Now, as for what I picked up today - I got some GU gels (chocolate and vanilla bean flavors), some Jelly Belly Sports Beans and GU Chomps (strawberry). I also recently was finally able to find some of that Gatorade Prime stuff.

Obviously, I won't be trying all of these during just one or two runs. I figure I'll try one type for a week or two to see what I like best.

One of the things that I noted about them is that most call for you to consume some amount prior to a run. This is also obviously the case with the Gatorade Prime. What I wonder is, does "priming" really have an effect on one's performance? I certainly am starting to understand the concept of fueling during a run but is there really a noticeable benefit to consuming such products 15 minutes or so prior to a run?

So, there's that question. The other main one I have is, what's everyone else's favorite "snack" item? What works best for you? How often do you consume some during a given run?

 

[jmasgat]

I can't speak from a scientific standpoint, only a personal one. The only thing I would put on my stomach 15 minutes before running is water, and even then not too much (no sloshing/no bathroom breaks desired!) As a "fuel top-off", I may have something 2 hours before a race/long run, but that's it. Before my race on Sunday, I ate leftover rice from the night before! (Usually it's oatmeal or shredded wheat--carbs, but low fat) At my performance level, and assuming I have been eating sensibly, this works.

During a run, I'm a PowerGel person--after havng tried everything you mentioned. I just like the easy way it goes down and also I don't get distracted by having to chew. I take one gel every 45 minutes/5 miles during a long run or race.

Good luck finding the combo that works for you.

Maura

 

[FFigawi]

Pre-long-run, I will have either a container of yogurt or a Clif bar about 45 minutes before the run. During the run, I will carry Clif bloks, Clif shots, and Sport Beans and eat whichever one I happen to pull out of my pocket or whichever one I feel like at the time. I will sometimes also grab pretzels, Tootsie rolls, and whatever other snacks volunteers and cheering stations offer along the way during a race. I like to mix it up because having the same thing all the time gets old fast.

As far as timing during a run goes, I have my first goo/blok after 90 minutes or so, and then eat another one every 45 minutes or so after that, depending on how I'm feeling.

 

[SAHDad]

OP - There is nothing wrong with peanut M&Ms, if they work for you. I have run a couple of (baby) ultras, and peanut M&Ms are great! Heck, the first ultra I did, I had to stop and do a double-take at the aid station. Instead of Gu, Gatorade and water, it had water, Gatorade, Coke, pretzels, peanut M&Ms, Oreos, boiled potatoes, and PB&Js.

Experiment, and use whatever works best. I can handle Gu, Clif Blocks, Sport beans, and some other stuff, but a couple flavors and brands just make me ill. Bananas on a run are bad for me, but oranges as ok. Gatorade is good, but Accelerade or Poweraide will pretty much stop me in my tracks a couple miles down the road.

Remember, every runner is an experiment of one. Do what works best for you, and ignore that which does not work at all. Keep experimenting with new things, just in case, of course.

 

[MikeofRose&Mike]

I have run a couple of (baby) ultras

There is no such thing as a baby ultra.

I'll second the whatever works for you. Peanut M&Ms sounds like something to try. I've been reading the ingredients list on some of the commercial products and decided I don't want to eat a lot a lot of those chemicals.

 

[SAHDad]

There is no such thing as a baby ultra.

I'll second the whatever works for you. Peanut M&Ms sounds like something to try. I've been reading the ingredients list on some of the commercial products and decided I don't want to eat a lot a lot of those chemicals.

Ah, but compared to a 50 (or 100) miler, a 50k is pretty easy. I haven't gone beyond the 50k mark (yet), but plan on doing so someday.

 

[FFigawi]

Ah, but compared to a 50 (or 100) miler, a 50k is pretty easy. I haven't gone beyond the 50k mark (yet), but plan on doing so someday.

If you want to run a really nice 50-miler, I highly recommend the Rocky Raccoon Trail Run in Huntsville, Texas. That was my first ultra and it was a great experience. The time limit for the 50 is 29 hours, the volunteers at the aid stations are all experienced trail ultra runners, and the course is three nice loops around a state park. It rivals any marathon or half put on by anyone else as far as organization and catering to the runners goes.

 

[escape]

Ah, but compared to a 50 (or 100) miler, a 50k is pretty easy. I haven't gone beyond the 50k mark (yet), but plan on doing so someday.

But it's more challenging than a marathon.

OP, as others have said, you should experiment to see what works for you. Frank Shorter said that you really don't need a gu for a half-marathon yet Maura likes to take one every hour or so. Like SAHDad, I can't eat bananas on a course but I love oranges. As for pre-race or long run, I will eat a low-fat cinnamon pop tart or a bagel. I usually carry sports beans and a power gel (vanilla) with me and if I have room, pretzels and animal crackers although I rarely need any of them. I also carry salt packets for those really warm days...just in case.

 

[Rose&Mike]

OP--also keep in mind that some of the products have caffeine in them. Because of a heart issue, I can't have any caffeine, so I use vanilla clif shots. I eat very little before a long run/ race. My stomach is just not happy with a lot of food in it. We ran a 1/2 on Saturday and I had a Luna bar about 90 minutes before the race and three clif shots during the race. I also drink classic gatorade and take endurolytes.

Good luck!

 

[Duanerice]

I'm pretty lucky, I can stomach almost anything.

For a run over 90 minutes, I usually do them after work. So, before I run I'll grab whatever I have handy. Some sort of bar, preferably a Cliff bar or Fig Newtons. Otherwise whatever I have at work. if I run in the morning I'll just have cereal or Pop Tarts. I need something in there as a starter.

During the run I will take 1/2 GU every 20 minutes starting at 40 minutes in. Just me. If I take a full GU then I seem to get a lot of energy after about 5 minutes but lose it before next GU time. This way I just get a steady intake of carbs. I also use Jelly Belly jelly beans. Not the sports beans, just jelly beans. A lot cheaper. Also use fig newtons, gummy bears and other off the shelf items. I use a combo of the above if I have a really long run, otherwise just GU and jelly beans.

I will rarely use Gatorade until I am finished only because I am not close to it on the run. I used to use G2 because of the low calories but I wasn't getting the nutrition I needed. When I am running 10 - 15 miles the extra calories are not going to hurt but the loss of electrolytes and carbs will.

Also use electrolyte capsules - basically sodium with a few other items thrown in - I use S Caps. 800 mg per hour on a hot day.

For a race I always take a GU or eat a bar 15 min before the race. During the race I'll do the same with the GU after the first 40 minutes. At the stations I use both water an sports drink, alternating between stations.

Banana's oranges, etc are OK with me. Again, I am pretty lucky with GI issues.

Fat free chocolate milk in my cooler for recovery. Almost a treat!

enjoy,
Duane

 

[CaliBanana]

I have to agree with what other people said here. If we're talking race day (and lately I've run every weekend long run like it's race day because I'm gearing up for my first full at the end of october) then I'm likely to eat a bagel with peanut butter and a banana about 2 hours before gun time.

I do know some pretty fast runners who eat shot blocks right before they start a race but I'm not as fast as them and the thought makes me gag. I tend to be a fan of Gu (although nothing has really upset my stomach either). I switch off between strawberry-banana (no caffeine) and vanilla bean (caffeine) every 45 minutes and it works for me.

I actually don't usually bother with Gatorade on long runs unless I'm in a race situation and someone is handing it to me. I tried the water bottle stash thing but I had an interesting experience with a dog watering the bush I'd stashed the bottle in and then I started running with a Camelbak. LOL. I figure that two liters of water makes me mobile, self-sufficient and gives me extra weight training. LOL.

 

[budpaulsaint]

Now that's funny! Hadn't thought of the dog issue. I suppose that's one way to get sodium!

 

[bounceliketigger]

Ah, but compared to a 50 (or 100) miler, a 50k is pretty easy. I haven't gone beyond the 50k mark (yet), but plan on doing so someday.

Dicks also carries Nathan's Electrolite tablets, that you put into water. They're excellent & no real calories to speak of.

2 opinions - Chomps: I dare you to try chewing them while you're running without feeling like you're choking to death on a giant gummy bear. I personally like the effects, but I have to walk thru the chew & drink some.

Sports Beans: again with the chewing. Not that you feel like you're choking, but you really have to chew them a lot & it takes forever.

Guess I probably couldn't walk & chew gum at the same time either. lol

I go for GU & Cliff Shots.

 

[verticalchaos]

Somewhere...maybe the overall marathon thread on here?...I forget where, someone mentioned the type/color of PowerAde and the ration w/water that will be on course. Does anyone remember that? I don't normally drink PowerAde but would like to get my system used to it beforehand if possible.

Thanks!

 

[FFigawi]

Somewhere...maybe the overall marathon thread on here?...I forget where, someone mentioned the type/color of PowerAde and the ration w/water that will be on course. Does anyone remember that? I don't normally drink PowerAde but would like to get my system used to it beforehand if possible.

Thanks!

Last year, and again at Disneyland last weekend, they provided blue PowerAde. That's my favorite flavor, so I don't have to worry about getting used to it.

 

[verticalchaos]

Awesome. Thanks! Now to find it. Most of the bodegas around me only have Gatorade. Maybe Target?

 

[CaliBanana]

Somewhere...maybe the overall marathon thread on here?...I forget where, someone mentioned the type/color of PowerAde and the ration w/water that will be on course. Does anyone remember that? I don't normally drink PowerAde but would like to get my system used to it beforehand if possible.
Thanks!

I can't remember the thread although I do vaguely remember a discussion about that. My personal rule of thumb is the darker the electrolyte drink the stronger it is (less watered down). If the color is really light chances are it's pretty diluted.

I've only had one unfortunate experience in a race situation where the electrolyte drink was clear (not PowerAde) and wanted to gag when I realized what I thought was water was actually a horribly watered down lemon lime disaster. Generally speaking though electrolyte drinks are bright colors so I try to eyeball the color before I drink it so I know how much/ little I've consumed and whether or not I feel like I need two cups.

 

[cewait]

I can't remember the thread although I do vaguely remember a discussion about that. My personal rule of thumb is the darker the electrolyte drink the stronger it is (less watered down). If the color is really light chances are it's pretty diluted.

I've only had one unfortunate experience in a race situation where the electrolyte drink was clear (not PowerAde) and wanted to gag when I realized what I thought was water was actually a horribly watered down lemon lime disaster. Generally speaking though electrolyte drinks are bright colors so I try to eyeball the color before I drink it so I know how much/ little I've consumed and whether or not I feel like I need two cups.

You saying the darker the color the more electrolytes or the more opaque the stronger. My initial read was that a red drink is stronger than a yellow drink…. Not necessarily the case. Very true with opaqueness or the ability to see through the liquid.

Note that for Disney drink color is usually blue OR yellow. You cannot plan on one or the other. Disney also uses powder PowerAde wich is considerably different than bottled. First, there is no HFCS in the powder version. Second, Disney (and most races) mix about half strength. No, its not to save money but it is because it dissolves a lot easier. Of the 22 stops in the race 21 will have mixed the drink similarly. Then there is the one…. It always seems to be in the mile 13-17 range.

 

[verticalchaos]

You saying the darker the color the more electrolytes or the more opaque the stronger. My initial read was that a red drink is stronger than a yellow drink…. Not necessarily the case. Very true with opaqueness or the ability to see through the liquid.

Note that for Disney drink color is usually blue OR yellow. You cannot plan on one or the other. Disney also uses powder PowerAde wich is considerably different than bottled. First, there is no HFCS in the powder version. Second, Disney (and most races) mix about half strength. No, its not to save money but it is because it dissolves a lot easier. Of the 22 stops in the race 21 will have mixed the drink similarly. Then there is the one…. It always seems to be in the mile 13-17 range.

Ok, thanks Coach!

 

[LadyDooley]

I use the Beans.. I am a new runner and that is the only thing I have tried but I like them so why stop?

I like the distraction of chewing while I run.. I of course slow down but it kind of keeps my mind off the aches and pains.

I do sometimes have a half a pack before I head out for a run and I feel it helps for the first couple miles getting me through.