Newbie here with energy supplement question

[disneyfreak1]

I am on week 5 of C25K and have been reading about different energy supplements people use during a race. I don't even know where to start. I certainly don't want GI issues. What should I try first...maybe Jelly Belly Sport Beans or something different. Advice please!

 

[FFigawi]

The only way to find out what works best for you is to experiment during your long runs. There are dozens of different brands and flavors available, wth or without caffeine, so my advice would be to try one that sounds good. In general, the traditional gel/goo types (Clif Shots, GU, Hammer Gel, etc.) are sweet and sticky. They're very easy to eat but not everyone likes the consistency. Blocks (Clif Bloks, GU Chomps) are more solid but harder to eat. The Sports Beans are even more solid but not always easy to chew while you're running. You probably won't need them during a 5k, though. Most people don't start refueling during a run until they're out there for 60-90 minutes or more.

Personally, I will bring all three types with me during a marathon because a) I get tired of the same old thing over and over again, and b) I always have extras for those around me who might need them. I start with Clif Shots, move to Clif Bloks, and eat the Sport Beans last when I want something really tasty at mile 22.

 

[JimB.]

This sounds crazy, but through many years of buying/trying this & that and the other "Sports Fuel Stuff", I have found that what works best FOR ME is to use the little itty-bitty individual snack sized hershey candy bars.

I seem to like Mr. Goodbars the best & avoid dark chocolate, but heck, they work & they are cheap.

 

[fashionista311]

with the sport beans - remember you have to eat an entire pack to get the amount of calories as a gel. It was always too much chewing for me, and I would never eat a full packet as a serving - which was fine for a half marathon, but I think that caused some nutritional issues for my first full. I've since switched to cliff shot blocks (3 of them = 1 gel) and hopefully that will help. If nothing else, I find them more time efficient than chewing all those beans. i wish i could use the gels since i think those are the best...but the consistency totally freaks me out.

Also keep in mind with the supplements if you are into organic/avoiding processed foods etc - cliff products are mostly organic/natural. I'm a very firm believer in quality of nutrients (not all calories are equal), so I think you'll get better energy from their products. It kills me to eat something so made in the lab...but I think cliff is the lesser of the evil.

But if you are on c25k, there's no need to worry about any of the foods (although it's always good to plan ahead!). I say for any run less than an hour, or even about 1.5 - skip the supplements and eat real food when you finish.

 

[disneyfreak1]

with the sport beans - remember you have to eat an entire pack to get the amount of calories as a gel. It was always too much chewing for me, and I would never eat a full packet as a serving - which was fine for a half marathon, but I think that caused some nutritional issues for my first full. I've since switched to cliff shot blocks (3 of them = 1 gel) and hopefully that will help. If nothing else, I find them more time efficient than chewing all those beans. i wish i could use the gels since i think those are the best...but the consistency totally freaks me out.

Also keep in mind with the supplements if you are into organic/avoiding processed foods etc - cliff products are mostly organic/natural. I'm a very firm believer in quality of nutrients (not all calories are equal), so I think you'll get better energy from their products. It kills me to eat something so made in the lab...but I think cliff is the lesser of the evil.

But if you are on c25k, there's no need to worry about any of the foods (although it's always good to plan ahead!). I say for any run less than an hour, or even about 1.5 - skip the supplements and eat real food when you finish.

I am planning to run the Wine and Dine 5K and hopefully the Princess Half. I just want to be prepared.

 

[fashionista311]

I am planning to run the Wine and Dine 5K and hopefully the Princess Half. I just want to be prepared.

Oh I totally hear you - I've looked up training schedules for 1/2 ironman races "just so I know" even though I can barely swim or ride my bike and don't even have a sprint tri to my name

You would be surprised though of how many people use sport drinks/supplements for shorter runs because they really just don't know...and then complain they are gaining weight/not losing. You burn 100 calories a mile (doesn't matter i you walk/run/whatever!) - all it takes is one packet of gu or 16 oz of sport drink to knock that out. Of course the marketing of these products (I'm looking at you Gatorade with the "G" series of pre/workout/post drinks to the general public) doesn't help the situation either. By all means a long run is no time to diet and I'm not suggesting to skimp on your nutrition when your runs really do require it.

Good luck with your goals!

 

[FFigawi]

Also keep in mind with the supplements if you are into organic/avoiding processed foods etc - cliff products are mostly organic/natural. I'm a very firm believer in quality of nutrients (not all calories are equal), so I think you'll get better energy from their products. It kills me to eat something so made in the lab...but I think cliff is the lesser of the evil.

That's one reason I always buy from Clif too. Another option, if you want to go totally natural, is to use the little honey packets you get at Denny's and other breakfast restaurants. I know several ultra runners who use them.

 

[fashionista311]

That's one reason I always buy from Clif too. Another option, if you want to go totally natural, is to use the little honey packets you get at Denny's and other breakfast restaurants. I know several ultra runners who use them.

Yeah, I've heard that one before - and recipes for making your own sport drinks, too. Idk though, I've heard some horror stories of collapses over the year from inadequate nutrition...i think going with the cliff stuff is the happy medium. it has everything you need, but it's a bit better than the usual suspects.

 

[bunnyfoo]

I eat the blocs because I don't like the consistency of gels. I like the beans because they're easy on my stomach but I don't train enough with them because I can't take them out in the winter - watch your teeth because they do freeze a bit in cold weather. Generally, I don't take any extra food or gatorade out with me unless I'm running more than 10 miles. Back in January during the full, I ate M&Ms, blocs, a banana and orange slices. None of it bothered my stomach.

 

[cloudnut220]

That's one reason I always buy from Clif too. Another option, if you want to go totally natural, is to use the little honey packets you get at Denny's and other breakfast restaurants. I know several ultra runners who use them.

I'm very into the natural foods stuff and I use Honey Stinger Gold. Honey + vitamins. I know not everyone can handle a packet of honey, but the taste of those other gels bothers me, and I can't do the chewing (it takes me like 2 miles to eat a pack of sports beans).

 

[johde]

I've used the gu type products; hammer gel, gu gel, Clif shots, without any problems. I've also used the gummy type products. With the gummy type, I would eat 1 about every other mile. At this point, I don't use them often. Just on 10 mile + training runs. I tried several, including what was given out on the course at races before the race. Fortunately, the don't seem to bother me.

 

[FireDancer]

Like the others have said it is best to experiment during training runs. I prefer Gel. I can tolerate any and will take any at a race but I buy GU chocolate (with caffeine). I like what I take to get into my system as soon as possible which is why I don't like the blocks or beans. They take longer to break down.

Hydration-wise I rely mostly on water. Even in my last marathon I only took sports drink twice and in many halves I don't take any. I have Powerbar Endurance powder at home and I'll mix up a bottle of it for before a run on a really hot day but the vast majority of the time I drink some water and hit the road.