GUs, Gels or beans - any suggestions?

[PandasPrincess]

I use Gu Expresso Gel with plain water! I start taking a gel at mile 3 and then
every 3 miles. I also carry a bottle of water and a bottle of G2u. If I feel I
need a little extra boost I will take a sip of G2u halfway between gels. This seems to be working for me so far.

Whatever you decide to try, try it during training and not during a race as you may not know what you stomach will accept or reject!

Good luck!!

 

[Cruella de mom]

Tricia - I am in the minority on the boards and most people disagree with my training methods but I will post it anyway.

I do not train with anything other than a few sips of powerade ever 3 - 4 miles.

On a long run, I usually carry a few sportbeans in my pocket just for emergencies. But I never plan to use anything other than powerade for all long runs, even 20 milers. I do however try new fuel sources out on some of my shorter runs just to make sure I could handle them on race day.

Several of my friends are seasoned marathoners and even ironmen. They believe that using gels while training actually hurts your training effort because you do not teach you body to burn its stored fuel sources. Your body does not want to give up its stored fuel and it won't do it unless it is trained to do so. Part of all those trainig miles is training your body to be a more efficent fuel manager and teaching it to use that stored fuel (aka fat)

WHen you are used to running on stored fuel, your body is more efficent and can work in a deficit for a long time. You feel tired, but you can maintain your pace and effort. If you use a gel or gu during a race, you feel a huge surge of energy that lasts for a very long time.

If you are not used to running on stored fuel, you will completely bonk without a gel or gu at some point. During a race, you will have to have a gel or a gu in order to finish. However, the effects of the gel or gu are negated because your body is not using its stored fuel and it depends on fuel intake.

That said:
I can not use GU at all after someone described it as having the consistancy of snot. I just can't make myself swallow it anymore.

I prefer the Accel gel for the dash of protein it adds to its formula. I tend to metabolize sugar very fast and the protein helps me digest it slower.

Sport beans - I tend to use these during races. They are easy to carry, easy to dole out in small doses, and they taste pretty good. I usually suck on them as opposed to chewing them.

Cecilia

 

[lenshanem]

When I trained for my last half marathon I tried the sports beans, but they took too long to eat. I switched over to the Clif Bloks and liked them better. I get the Margarita flavor cause it has more sodium. I ate them with water. I think I'll go this same route soon. I'm not quite yet at that point when I need something.

 

[Lynn G]

I prefer the Sport Beans for taste, and ease of carrying - I always get sticky every time I eat a gel. I have started using the Shot Blocks - but I do not try to chew them, I will just put one in my cheek and let is disolve slowly. I do not wait until I feel I need one, but in a race, I will start with one, it will last about 3 miles. It also helps dry mouth. I will sip water at regular intervals (at least every half mile) during the race.

I will repeat what others have said - be sure you try the alternatives during training before using it during a race! So far, nothing I have tried has effected my stomach - but there is always a first time!

 

[TnTsParty]

I prefer the Accel gel for the dash of protein it adds to its formula. I tend to metabolize sugar very fast and the protein helps me digest it slower.

Sport beans - I tend to use these during races. They are easy to carry, easy to dole out in small doses, and they taste pretty good. I usually suck on them as opposed to chewing them.

Cecilia

Thanks again for the responses - I appreciate each and every one of them. Cecilia - how did the Accel gel taste - I tried Accelerade I didn't like the taste of it - not sure if it was the protein or not - so I wasn't sure if the Accel would have that same taste or not.

As far as sport beans - I have tried them once - it actually was during the Minnie 15k - I know don't try anything new on race day - I forgot I even had them until I was going past the Yacht Club so I can't tell if they did anything or not. To me they weren't any different than a regular jelly belly.

 

[smileyk8]

Kate, have you tried powdered Gatorade over the stuff that already comes in the bottles? I've heard that is easier to digest. Just a thought!

Ah thanks for the suggestion- it's harder to get hold of stuff like that over here and have to admit i'm a little reluctant to spend lots of money if i can't really use it. I have been looking into Nuun electrolyte replacement dissolvable tablets that go in water. No carbs, but could help with rehydrating and preventing stitches etc. Hmm

 

[Cruella de mom]

The accel gel wasn't bad. I tried the orange. I can't stand anything sweet so in my opinion, they are all nasty.

But then, I am wierd. I choke down one of those nasty accelrades after every run because they help tremendously with recovery. I have actually gotten where I like the taste of the citrus grapefruit.

 

[Cindylou]

I didn't care for the Accelerade either other than the grapefruit flavor, but the gels are better. I think the vanilla and the chocolate Accel gels are pretty good. I'll use the orange citrus too, but they are very sweet.

Cindy

 

[wellesleyprincess]

Okay, this may sound like a strange question but this thread got me thinking.

So for those of you that take gatorade or other non-water beverages, do you actually stop to drink them? I'm a water gal myself and often continue running (well or at least moving quickly) while drinking it, and can't see how one could be cordinated enough to do that with something with coloring. As much water as I've spilled on myself, I think that using gatorade would ruin to many running clothes. So if there's some secret, please let me in as I prefer some flavoring, but also to keep moving.

Staying on topic. I've tried the chocolate GU and they remind me of chocolate pudding packs.

 

[Jen117]

As for gels, I prefer Hammergel and Powerbar gel (vanilla only on that one). I want to try Accel tho because of the protein. I use sports beans also, but beware of choking. I have done that (trying to run and eat). They will burn your throat a bit.

wellesleyprincess - When you grab a drink at the aid stations, squeeze the top of the glass to make it skinny. This will prevent you from spilling it down the front of you. Also, most of the gatoraid at the stations are mixed 1/2 strength and it's usually lemon/lime so it it light colored. I think maybe once I saw orange at a race, but again it was 1/2 strength so not as toxic colored.

 

[laxdef69]

So for those of you that take gatorade or other non-water beverages, do you actually stop to drink them? I'm a water gal myself and often continue running (well or at least moving quickly) while drinking it, and can't see how one could be cordinated enough to do that with something with coloring. As much water as I've spilled on myself, I think that using gatorade would ruin to many running clothes. So if there's some secret, please let me in as I prefer some flavoring, but also to keep moving.

i use a fuel belt, so the bottles are the spout type so spilling isn't an issue for me.

During races I have found that if I collapse the top of the cup to make a spout/funnel, I don't spill very much at all and am able to keep most of my pace...any other tips folks?


VERY interesting observation Cecelia; I'll need to research that theory..sounds sensible!

Not maligning anyones choices by ANY means, but there were a couple of things that concerned me about Accelerade:

1) The first or second ingredient in their drinks/power is sugar.

2) Their gels all appear to contain high fructose corn syrup (HFCS).

http://www.accelerade.com/products/NutritionInformation.aspx

All of the links below regarding HFCS are older (2-4 years...if anyone has more recent information, I'd love to see it).

Link from the Mayo Clinic:

http://www.mayoclinic.com/health/high-fructose-corn-syrup/AN01588

and the American Journal of Clinical Nutrition:

http://www.ajcn.org/cgi/content/full/79/4/537

In the interests of being even-handed, below is a link from the NYTimes that suggests it may be refined sugars in general, rather than HFCS as pure evil.

http://www.nytimes.com/2006/07/02/business/yourmoney/02syrup.html


3) The premade drinks appear to gain their carbs from sugars (sucrose and trehalose)

link to trehalose from Cargill

http://www.cargillhft.com/industry_ascend_faq.html

Sucrose is the simplest form of carbs to process, but that also means that you can get a spike/drop in energy level. The powdered drink also uses mostly sugar for its carb source but also a small amount of maltodextrin (a complex carb that gives you more even energy). I am basing the "small amount" comment based on where it appears in the list of ingredients

4) Everything I have read says that protein is best consumed after exercising (ideally within 60 minutes of concluding your workout), rather than enhancing your actual workout. My concern would be possible GI distress from forcing your system to process both simple and complex carbohydrate and proteins while exercising. However, the 4:1 ratio of carbs to protein is (again, from my understanding) ideal for recovery after a workout.

With all that said, if you are using it, and not having any problems, good on ya!

link below for "good on ya!"

http://www.urbandictionary.com/define.php?term=good on ya&defid=560745

If I am off on any of my observations, I'd love to add to my (SMALL) general fund of nutrition knowledge!

Mike

 

[Cruella de mom]

A very thorough answer as usual. Thanks Mike.

That is why I use the accelerade as a recovery drink and not during the run.

My personal opinion is that sugar is still better than all those sugar substitutes.
I don't eat much sugar in my regular diet so I can probably handle the 14g in an accelerade bottle. Now that I have cut out my 100 calorie can of coca- cola, this is the only signifcant source of sugar in my daily diet. Well, unless you count bananas.

As for races, I walk during waterstops. Too many people zig zagging around, too many slippery cups on the ground, too many chances to get hurt. I figure the few seconds I lose at the waterstops are just part of the whole race experience.

 

[laxdef69]

That is why I use the accelerade as a recovery drink and not during the run.

My personal opinion is that sugar is still better than all those sugar substitutes.
I don't eat much sugar in my regular diet so I can probably handle the 14g in an accelerade bottle. Now that I have cut out my 100 calorie can of coca- cola, this is the only signifcant source of sugar in my daily diet. Well, unless you count bananas.

1) Sorry Cecelia, I didn't get that from your earlier post...it seems like it would be a decent choice for recovery drink..the sugar would promote an insulin spike, which would tend to speed the protein into your muscles to start recovery.

2) I completely agree with you that sugar is healthier than any of the sugar substitutes like aspartame, sucralose, saccharine, etc.

I read something that literally made my jaw drop...the average person in the US drinks 557 12 oz cans of soda annually. With 10 tsp of sugar (thats 3.33 tablespoons in each can folks!) that is 5570 tsp of sugar...from soft drinks alone!

At 16.3 calories in each tsp that is 90,800 calories a year...from soda!

90,800 calories at 3500 calories per pound converts to 25.94 pounds a year...


http://www.cspinet.org/liquidcandy/index.html

 

[Cruella de mom]

Sigh. And yet, even without my beloved 10oz can of coca-cola, I have not lost a single pound. Probably all the accelerade.....

Wait!
Did I just admit I gave up a beloved treat for stuff I have to force myself to drink?
John Bingham warned me about this but I laughed when I read it.

 

[grizbuzz]

I'm a novice runner, so take my advice for what it's worth...

I bought the gel, but never tried it as it seems so unappealing

I have used the Cliff Shots and like them, but they are somewhat bulky to carry.

Those beans are yummy. Taste like candy and they are small to carry. I really like them.

I have a QUESTION for all...I have been using beans/shots without caffeine. But it looks like some have shots of caffeine. Any opinion on whether to get caffeine or caffeine free?

 

[laxdef69]

If you don't have caffeine problems, some caffeine during exercise can help you exercise longer and at higher intensity.

link:

http://us.commercial.lifefitness.com/content.cfm/theeffectsofcaffeineonexerciseperformance_2

extract from article:

How does caffeine affect performance in exercise and sports? Caffeine is often referred to as a nutritional ergogenic aid, but it has no nutritional value. Ingested caffeine is quickly absorbed in the body and peaks in 1-2 hours. Research provided by the American College of Sports Medicine (ACSM) has shown that ingestion of 3-9 mg of caffeine per kilogram (kg) of body weight one hour prior to exercise increased endurance running and cycling performance of well-trained, recreational athletes in the laboratory. This correlates to approximately 2-6 regular size cups of coffee.

 

[DisneyWalkerGirl]

For those of you who are concerned about ingredients - I found an energy chew that is organic. Sharkies are kind of like shot blocks, but smaller and shaped like sharks About the size of swedish fish candies.

They are gluten free, wheat free, and vegetarian. I have a senstivie tummy and these don't bother me at all. Here is the link to their website for those who might be interested in nutritional info

http://www.sharkiesinc.com/index.cfm

I get mine at our local running store. They come is several flavors. I am partial to Berry Blast.

Fun side note - the first time I used them when racing with my 21 year old DS and 18 year old dear niece, the kids wanted some sharkies at mile 8 - What do the 2 college kids do? My DS takes the bag that I hand him, pulls one out and starts humming the "Jaws" music and "swimming" it toward my niece's mouth. Nothing like playing with your food on the race course! We were all cracking up

 

[smileyk8]

For those of you who are concerned about ingredients - I found an energy chew that is organic. Sharkies are kind of like shot blocks, but smaller and shaped like sharks About the size of swedish fish candies.

They are gluten free, wheat free, and vegetarian. I have a senstivie tummy and these don't bother me at all. Here is the link to their website for those who might be interested in nutritional info

http://www.sharkiesinc.com/index.cfm

I get mine at our local running store. They come is several flavors. I am partial to Berry Blast.

Fun side note - the first time I used them when racing with my 21 year old DS and 18 year old dear niece, the kids wanted some sharkies at mile 8 - What do the 2 college kids do? My DS takes the bag that I hand him, pulls one out and starts humming the "Jaws" music and "swimming" it toward my niece's mouth. Nothing like playing with your food on the race course! We were all cracking up

i love that story. Very sweet. I've just found a place in UK that could ship them to me. I have to admit not totally concerned about ingredients, more angry stomach. Anyone else have experience using these? Can get a trial pack of all 5 flavours for £6.25 which doesn't seem too bad (somethin like $15 at moment i guess). Slightly bothers me that they seem geared towards kids- don't know if that's an issue.

 

[DisneyWalkerGirl]

i love that story. Very sweet. I've just found a place in UK that could ship them to me. I have to admit not totally concerned about ingredients, more angry stomach. Anyone else have experience using these? Can get a trial pack of all 5 flavours for £6.25 which doesn't seem too bad (somethin like $15 at moment i guess). Slightly bothers me that they seem geared towards kids- don't know if that's an issue.

I figure anything that has a "fun" shape is geared toward kids, but hey if it works for me I don't care

Is the trial pack you are getting 5 different bags? I pay around $2 for a single bag here.

 

[smileyk8]

I figure anything that has a "fun" shape is geared toward kids, but hey if it works for me I don't care

Is the trial pack you are getting 5 different bags? I pay around $2 for a single bag here.

I didn't realise there is a different type for kiddies! My mistake- silly kate. Yeah it contains 5 bags one of each flavour- the postage is killing it tho adding another £4 so may hang on to see if they have them in a running shop nearby. Thanks again tho for the heads up