How do you fuel and hydrate?

[AmyBeth68]

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 . 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 .

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!

So what about you? Thanks for sharing

 

[scuba diver]

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]

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]

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]

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]

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]

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]

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 . Thanks again for the suggestions .

Anybody else???

 

[Optimator]

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]

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]

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]

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.

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.

Jen in GA

 

[gatorphipps]

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 . 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 .

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!

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. I think accelarade is like getting a mouthfull of the Dead Sea in your mouth. 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]

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]

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]

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]

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]

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]

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

 

[Big Vic]

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.

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.