Salt Sticks - Are they ok to use for an entire marathon race?

[mickeysgal]

From what I understand, salt sticks are an electrolyte replacement in pill form. For those that have used them, do you use them the entire race or just occasionally? Are they safe to use for an entire race? I have issues with Gatorade during a race, it gives me heartburn...don't know why. I've used them for shorter runs up to a 1/2 marathon length and now facing my long marathon runs - want to make sure this is an appropriate substitute. All I take them just with water. Looks like it has sodium, potassium, etc. in supposedly a better balance closer to what is lost during exercise.

 

[cewait]

There are several brands of electrolytic caps. The most important thing they offer over table salt or the old school salt tablets is a balance of electrolytes and a buffer. The buffer is important to help with the ingestion of the electrolytes.

Each brand has they own idea of what to include in the caps. As with anything used on the run, YMMV. So do not invest in months supplies of any one brand. The good thing about Salt Stick is the dispenser tube they also sell allowing for a way to carry them on the run. Note, other brands of caps may fit in the tubes. In the event you do not use the tube, a simple zip lock works perfectly well.

So in answer to your question...

I am not a fan of everyone using a caplet supplement. However, I do believe that if one takes the minimum dose, it is not all that bad, but it is more than most runners need especially if drinking a sport drink. If you are a runner who reports that they have a white salty stain on the face and clothing post run, then I would suggest using them as a sport drink is not quite enough. The other exception to the above would be a sport drink intolerant runner. I would start with one at the beginning of the run then one an hour. Titrate more or less depending on how they are working. You may also want to look at other brands as well. Note, when I first started in this game, I would read of folks bringing sea salt, table salt or some other salt in a contact case to consume at some point in the race. Do not do this approach. A lump of salt in the gut mid run will draw liquids from the system and actually dehydrate you and possibly lock the gut for a period of time.

One final thought... Disney uses PowerAde not Gatorade. In addition, the race mixes the drink about half strength to assure it dissolves. It also helps those with a sport drink issue. Unfortunately, one cannot simply dilute PowerAde in training because the powder and liquid versions are of a slightly different formula. I know this does not help, but it may help someone following the post.

 

[bumbershoot]

One final thought... Disney uses PowerAde not Gatorade. In addition, the race mixes the drink about half strength to assure it dissolves. It also helps those with a sport drink issue. Unfortunately, one cannot simply dilute PowerAde in training because the powder and liquid versions are of a slightly different formula. I know this does not help, but it may help someone following the post.

So Disney uses powder? That's interesting, though it makes it impossible to train with what they'll be using. Hmm.



The idea of table salt is literally making me ill here. I've done some fasts in my time and they generally involved a saltwater flush, and omg. NOT something I want to have happening while trying to run.

 

[mickeysgal]

There are several brands of electrolytic caps. The most important thing they offer over table salt or the old school salt tablets is a balance of electrolytes and a buffer. The buffer is important to help with the ingestion of the electrolytes.

Each brand has they own idea of what to include in the caps. As with anything used on the run, YMMV. So do not invest in months supplies of any one brand. The good thing about Salt Stick is the dispenser tube they also sell allowing for a way to carry them on the run. Note, other brands of caps may fit in the tubes. In the event you do not use the tube, a simple zip lock works perfectly well.

So in answer to your question...

I am not a fan of everyone using a caplet supplement. However, I do believe that if one takes the minimum dose, it is not all that bad, but it is more than most runners need especially if drinking a sport drink. If you are a runner who reports that they have a white salty stain on the face and clothing post run, then I would suggest using them as a sport drink is not quite enough. The other exception to the above would be a sport drink intolerant runner. I would start with one at the beginning of the run then one an hour. Titrate more or less depending on how they are working. You may also want to look at other brands as well. Note, when I first started in this game, I would read of folks bringing sea salt, table salt or some other salt in a contact case to consume at some point in the race. Do not do this approach. A lump of salt in the gut mid run will draw liquids from the system and actually dehydrate you and possibly lock the gut for a period of time.

One final thought... Disney uses PowerAde not Gatorade. In addition, the race mixes the drink about half strength to assure it dissolves. It also helps those with a sport drink issue. Unfortunately, one cannot simply dilute PowerAde in training because the powder and liquid versions are of a slightly different formula. I know this does not help, but it may help someone following the post.

Thanks Coach. I've been using Salt Sticks exclusively for the past two weeks. Ran a 1/2 with them, my recent 16 mile long run (marathon training), and some of the longer weekday runs. Used these only - no sport drinks during the run - with water every 45 minutes. I haven't had the muscle aches and cramping that I usually get in the higher miles (yet). I just wasn't sure if it was an acceptable form of electrolyte replacement and if it wasn't, I need to switch now to get used to something else before getting further into training.

While I don't have salt stains on clothes, my face and neck are usually all salt grit after a run.

 

[FFigawi]

I use Salt Stick tabs during races when I expect the temps to be warm and my risk of dehydration & cramping to be high. I take one an hour, and thus far they've worked well.

 

[cewait]

Thank Coke and their exclusivity clause for the PowerAde. I honestly do not understand why they would do the slight mixture change. THough, I find the powder mix easier on the GI system when mixed a little light.

Mickeysgal, I would put you in the intolerant camp.

For the record, I use Endurolytes as I can turn black clothing white on a hot day. I also use NUUN tablets on the cycle. I am a little hard pressed to suggest using them on the run unless you are in a race where you can carry your dissolved NUUNs in a bottle/bladder and have water available to supplement. At least for the group I ride with, the salty taste seems to create a thirst if not followed with a water.

 

[mickeysgal]

Thank Coke and their exclusivity clause for the PowerAde. I honestly do not understand why they would do the slight mixture change. THough, I find the powder mix easier on the GI system when mixed a little light.

Mickeysgal, I would put you in the intolerant camp.

For the record, I use Endurolytes as I can turn black clothing white on a hot day. I also use NUUN tablets on the cycle. I am a little hard pressed to suggest using them on the run unless you are in a race where you can carry your dissolved NUUNs in a bottle/bladder and have water available to supplement. At least for the group I ride with, the salty taste seems to create a thirst if not followed with a water.

?? Coach?? Not following you

Ok - got it now...

So you think it's ok to continue using these exclusively? Have my 18 miler tomorrow... was going to give it another long run try and see how it holds me up. Every 45 minutes ok? It says every 30-60 minutes. Plus I still supplement with GU and bloks.

 

[cewait]

?? Coach?? Not following you

Ok - got it now...

So you think it's ok to continue using these exclusively? Have my 18 miler tomorrow... was going to give it another long run try and see how it holds me up. Every 45 minutes ok? It says every 30-60 minutes. Plus I still supplement with GU and bloks.

.... The other exception to the above would be a sport drink intolerant runner. I would start with one at the beginning of the run then one an hour. Titrate more or less depending on how they are working.

I was referring to my original post... Sorry. I reposted just in case someone flew bay this and did not pick it up.

 

[thndrmatt]

Another heavy sweater here, who can get some pretty sweet crystalized salt all over my jersey in the summer, and I use one Saltstick at the start and once an hour during endurance events, which for the 13 hour variety means I have quite a few handy. I used to have issues with cramps and even muscles seizing up if I ignored the problem, and have not had the problem since. I originally used Endurolytes but found Saltsticks have more of what I need and I can take less of them.

 

[mickeysgal]

There is a pretty big difference between what is contained in Endurolytes and Salt Sticks. How do I figure out what/which one I really need?

 

[MaMa3Princess]

There is a pretty big difference between what is contained in Endurolytes and Salt Sticks. How do I figure out what/which one I really need?

If you are near an REI, both have a small trial packet for around 2.00 available.

 

[dragitoff]

I'm also in the major cramping/heavy salt stains crowd, but once I started taking electrolyte tabs during long runs and intaking more fluid, I have only had an issue once that I can recall, but that was more weather related than anything.

I made my mind up after battling cramps to finish the 2013 WDW Full Marathon that I wasn't going to continue doing that on long races/runs. I also use Clif Shot Bloks for my long run fuel and they also have electrolytes. I'm a 1/2 Gatorade, 1/2 Water mixture guy for liquids during long runs.

 

[mickeysgal]

If you are near an REI, both have a small trial packet for around 2.00 available.

Good answer! Thanks!!

 

[RnbwSktles]

So Disney uses powder? That's interesting, though it makes it impossible to train with what they'll be using. Hmm.

I am thinking of running all my races with my own stuff. I currently train with Nuun (alternating with plain water) and GUs. The combination has worked for me up to 15 miles so far so I dont anticipate changing this. I think I will just carry the Nuun and GUs and get my plain water from the water stations to keep the weight down. Maybe bring a hand-held bottle to fill with the water. I've never run an official event longer than a 5k so I have no experiences with using what the race gives out.

With this being said, do any races ever prohibit you from bringing your own stuff?

 

[mickeysgal]

Coach - I am going to try Endurolytes tomorrow for my 18 miler. Just so that I understand, it says that a serving is 2 capsules. I was planning on 2 capsules each hour. Is this what you do?

 

[cewait]

Coach - I am going to try Endurolytes tomorrow for my 18 miler. Just so that I understand, it says that a serving is 2 capsules. I was planning on 2 capsules each hour. Is this what you do?

This is from the Hammer Nutrition page...

Capsule Usage Instructions
•1-3 capsules 30-60 minutes prior to exercise
•1-6 capsules each hour during exercise
•1-3 capsules after exercise

I post just to let you know that you are indeed in the range suggested by the manufacturer. I generally take 2-4 per hour, depending on heat and effort. I also weigh more so I have more mass to work with. I would start at 2 and then if cramping is an issue, head up from there.

 

[cewait]

I am thinking of running all my races with my own stuff. I currently train with Nuun (alternating with plain water) and GUs. The combination has worked for me up to 15 miles so far so I dont anticipate changing this. I think I will just carry the Nuun and GUs and get my plain water from the water stations to keep the weight down. Maybe bring a hand-held bottle to fill with the water. I've never run an official event longer than a 5k so I have no experiences with using what the race gives out.

With this being said, do any races ever prohibit you from bringing your own stuff?

I would pre-break the NUUNs and put in a zip lock pinned to your clothing in a race. Play around with how much NUUN you can take in 2-4 ounces of water. I think it a quarter tab, or slightly less.

Your idea of running with a bottle works very well if you are going to rely on NUUNs. That would give you enough volume to use half to full tabs; depending on your bottle size and ability to drink. In answer to your specific question, most (I would say all but I am sure there is one now who does not) races do not prohibit your own bottle. If you do bring your own bottle, when it comes time for a re-fill, please run through the aid station (most times Disney arranges PowerAde then water) and stop off course past the last table. The volunteer there is generally less busy than others in the station and ask if you can fill from her bottles. Generally, they will say yes and many will fill for you.

 

[booth22]

Just thought I'd chime in with two pieces of information... first off, as a Hammer sponsored athlete, if anybody has any questions on Endurolytes or other Hammer Nutrition products, I can do my best to answer them or point you in the direction of somebody at Hammer who can.

Second, if anybody is interested in trying Endurolytes or any other Hammer products, you can use ref. code 155476 on hammernutrition.com website to save 15% on your order.

Depending on your weight and make-up, the number of endurolytes you'll use will vary. Training in Arizona, especially this time of year when the humidity is up, I'll use one or two every 45 minutes or so during a training run. I'll also add in an Anti-Fatigue Capsule (does exactly as the name implies) as well for most longer runs. This past DL 1/2 when people were getting wiped out by the heat, my steady Endurolyte intake helped me contend with the elements and get an AG award!

Please don't hesitate to throw out any questions and hopefully I can help contribute to what Coach has been providing.

 

[mickeysgal]

Ran my 18.5 run yesterday with Endurolytes. I used 2 capsules every hour. This was my longest run to date ever - had some tightening of the muscles and therefore slower pace (not cramping), my last two miles. Can't say it was the Endurolytes but rather probably the fact that my body is getting pushed to those limits. I did still had some hand swelling (wedding ring wouldn't budge) so not sure if I should have increased the number of capsules on the hour, or should have just taken 2 sooner than an hour. Still playing with balance. I see differences in content between Salt Sticks and Endurolytes and not sure which one is best for me. I don't want to overload my body and end up a mess with too many electrolytes. Just to reiterate and make sure I'm doing this right...I'm taking 2 capsules/hour with water only. No Sport drinks at all. I'm also taking in a couple ounces of water every mile and also taking gels on a regular basis as well. I also had 1/2 banana around mile 13-14. Oh - wanted to add that I am a slower runner. I will be right up against the pace limits of my marathon in Oct. (MCM).

 

[mickeysgal]

Just thought I'd chime in with two pieces of information... first off, as a Hammer sponsored athlete, if anybody has any questions on Endurolytes or other Hammer Nutrition products, I can do my best to answer them or point you in the direction of somebody at Hammer who can.

Second, if anybody is interested in trying Endurolytes or any other Hammer products, you can use ref. code 155476 on hammernutrition.com website to save 15% on your order.

Depending on your weight and make-up, the number of endurolytes you'll use will vary. Training in Arizona, especially this time of year when the humidity is up, I'll use one or two every 45 minutes or so during a training run. I'll also add in an Anti-Fatigue Capsule (does exactly as the name implies) as well for most longer runs. This past DL 1/2 when people were getting wiped out by the heat, my steady Endurolyte intake helped me contend with the elements and get an AG award!

Please don't hesitate to throw out any questions and hopefully I can help contribute to what Coach has been providing.

Thanks to you and Coach for helping me and others on this thread with these questions.