What do you use to refuel on a long run?

[thndrmatt]

* A normal runner's body stores about 3000 calories worth of glycogen...
* the ratio can reach 60% fat:carb burn for efficient runners who stay within the correct zone.
* The average runner burns about 110 calories for every mile run or walked
* The above means that the average person burns less than 3000 calories while running a marathon...
* The above also means that you will not run out of fuel when running even full marathon unless there is something wrong with your body

Not everyone on this board is average, and may not be efficient runners, and may require experimentation with calorie replacement beyond the above "facts" in order to have a more enjoyable endurance event outcome. Those contributing advice on this forum are merely providing options to those who inquired requesting some.

Fact - people eat too much when they run

All of us? That's quite the sample size. Making this kind of wild statement about runners in general is certainly discrediting...

 

[cherrybomb11]

When I started running long distances, I was annoyed at the idea of eating chemical, sugary things. Then I discovered this book called Feed Zone Portables, which has recipes for homemade energy sources. If you're interested in natural stuff, definitely check out the book or do a search for their free recipes.

The recipes are so simple that you can hardly call them recipes, yet it's stuff I never even thought of. For example, oatmeal, rice, dark chocolate, and salt mixed together and rolled into bite sized pieces. It sounds weird, but it doesn't taste weird at all. Each bite sized ball is 100 calories, same as a GU.

 

[PrincessV]

Trust me when I say what sounds good in the store may actually be a real negative on course.

I'll ditto this and add that the reverse can be true, too... I never considered gels because they were described as being similar in consistency and taste to cake frosting - and I HATE cake frosting! So I avoided all gels for a couple years, but as my distance got longer and I needed to carry more calories, the weight and bulk of alternatives got real old, so I finally tried a chocolate Clif Shot... and lo and behold, I LOVED it! I would truly never eat those things outside of running, but my palate and system dig them on the run. Who'd have thunk it?!

But what did I use before finding gels? I did really well on Fig Newtons and pretzels. Really, really well. The downside to them, though, was that it's hot and humid here in FL and newtons do not hold up well in a waist pouch under those conditions. I still like pretzels and will bring a tiny bag with a few to change things up during a long run.

As to how much to fuel and how often, I have chronic and reactive hypoglycemia - my blood sugar level is very low to start, and drops to dangerous levels with exercise. In daily life, I must fuel properly throughout the day to avoid a crash, and it's especially critical when running. I aim for around 100 cals every 45 minutes and keep an extra gel on me for the inevitable crash 10-15 mins after I stop running, just in case I can't get other food that quickly. I realize I'm not average in that regard, but it's something folks need to figure out, whether through medical testing/advice or experimentation.

Question - what do people like to use for sodium replacement?

I'm probably not the average runner in that I run in extreme heat more than half the year, but my doc's advice after a couple of scary incidents was to up my salt intake ALL of the time during the hot months, not just during a run. So I avoid low-sodium foods, add a little sea salt to dishes I prepare, drink Gatorade or Nuun before, during and after runs. No more tunnel vision, sudden stop of sweat, heart palpitations, etc. doing that!

 

[BuckeyeBama]

Not everyone on this board is average, and may not be efficient runners, and may require experimentation with calorie replacement beyond the above "facts" in order to have a more enjoyable endurance event outcome. Those contributing advice on this forum are merely providing options to those who inquired requesting some.



All of us? That's quite the sample size. Making this kind of wild statement about runners in general is certainly discrediting...

You can pick apart my post or learn from it. It looks like you chose the former.

 

[croach]

I would suggest this book as a good resource for information on training and race nutrition.

http://www.barnesandnoble.com/w/the...-matt-fitzgerald/1111561376?ean=9780738216454

 

[Ariel484]

I'm probably not the average runner in that I run in extreme heat more than half the year, but my doc's advice after a couple of scary incidents was to up my salt intake ALL of the time during the hot months, not just during a run. So I avoid low-sodium foods, add a little sea salt to dishes I prepare, drink Gatorade or Nuun before, during and after runs. No more tunnel vision, sudden stop of sweat, heart palpitations, etc. doing that!

Thanks for your input!!

 

[John VN]

When I started running long distances, I was annoyed at the idea of eating chemical, sugary things. Then I discovered this book called Feed Zone Portables, which has recipes for homemade energy sources. If you're interested in natural stuff, definitely check out the book or do a search for their free recipes.

The recipes are so simple that you can hardly call them recipes, yet it's stuff I never even thought of. For example, oatmeal, rice, dark chocolate, and salt mixed together and rolled into bite sized pieces. It sounds weird, but it doesn't taste weird at all. Each bite sized ball is 100 calories, same as a GU.

my bolding

While the product has 100 calories and good ingredients, a disadvantage is it will not be quickly absorbed into the body.