What do you use to refuel on a long run?

[Luv2Run]

I use a variety.

I like fruit punch flavored sports beans.

Gu: Salted Caramel, Chocolate, Peanut Butter, and peppermint stick (hard to find!)

Honey Stingers-fruit smoothie gummies--but for some reason I didn't like the fruit smoothie gel as much

Hammer gel--banana. OMG, I thought banana would be awful, but the salesman at the running store let me try some and it wasn't bad. Then, when I used it on a long run, it was so good!

I have an entire unopened box of GU peppermint gels that I got as a gift with purchase when I bought my new running shoes. I know I'm a complete stranger, but I can send it to you if you want. I'll never use them, GUs make me gag.

To the OP, I prefer Sport Beans, especially the caffeinated ones. They give me just an extra bit of pep, and I like that the little pouches are resealable, and that they're not too chewy.

My preferred method of mid-run fueling is a 50/50 mix of water & Gatorade in my 10oz Nathan handheld water bottle. It's just enough to keep me hydrated, while still keeping my sugars & electrolytes in balance.

 

[Ariel484]

I've never taken gels with water, is there a reason to do it or is it just to make them easier to eat (taste/texture wise)?

I think it's a dehydration issue? Or it helps the good stuff get to your bloodstream faster? Not totally sure.

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As for me, I take a gel (GU vanilla or salted caramel) or 1/2 bag of GU chomps (strawberry or blueberry pomegranate) every 4 miles for runs 7 miles or longer. I have some water every 2 miles for runs of 6 miles or longer.

Maybe that seems excessive but this is what works FOR ME. There's no way I could fuel on any less right now...I'd get sick and dizzy. And I just had my yearly bloodwork done and everything looked good!

I'm interested in trying less-processed things for fueling...Honey Stringer gels are too sweet for me and their chews are a little too slimy, so I'm going to try their waffles at some point. Then again, GU hasn't steered me wrong yet, so I might just stick with what works.

I definitely second the recommendation to try different brands and flavors. When I was trying to figure out what I liked I bought one of each of some different brands and flavors from the sporting goods place near me (~$1.50 apiece at D-I-C-K's). As I said above, I discovered that Honey Stinger gels are too sweet for me. Also, Hammer Gels are too watery. Sport Beans and Clif gels/Bloks weren't carried there at the time. GU is good, but the chocolate reminds me too much of frosting...peanut butter is too sweet...mint chocolate makes my stomach burn. But I know these work for other people even though they don't work for me!

Good luck OP! Hopefully you'll find something quickly that won't upset your stomach.

 

[July Kitten]

Can you use Nuun "on the run"? Or is there not enough replacement items in it?

From around the interwebs, many people like doing that, while others say that the fizziness and lack of carbohydrates are a no-go. I've never added any supplements or anything other than water to my Camelbak bladder before. It's a combination of personal preference and being lazy about cleaning/storage, but as the year goes on and my training increases, that'll probably change. For now, I plan on trying out Bonk Breaker bars (which are very tasty post-workout!) once I get up to 15 miles (probably by mi-May) to see how my stomach does with solid food. (I don't do Gatorade on the run; I've taken it from aid stations at races before and I think that exacerbates a side-stitch if I've already got one. Maybe it's the sugar? Something else?) All I know is that Nuun is good before and after a run for me.

 

[Ariel484]

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

I did Goofy + 5K in 2013 - was very well-trained - and had pretty bad foot cramping at mile 12 of the marathon. I've never had that before. I sweat a lot and that year was a heat advisory...my brother (who is a RN) and another nurse friend told me it sounded like a sodium issue. I took Gu Chomps and alternated water and Powerade (which we all know is allegedly mixed at half-strength) at the water stops.

So I'm looking for a way to avoid that in 2015, for sure. I tried Gu Brew and about yakked - digusting! Does anyone use salt sticks/salt tabs or anything similar? Someone else mentioned using margarita bloks - maybe I'll look into something like that?

Thanks!

 

[kirstie101]

Like many have already said its just something you have to experiment with and find what works best for you. I didn't have much luck with the gels (Gu or cliff). I do ok with Cliff Shotblocks but actually do best with Honey Stinger Chews. They're smaller and I think that might have something to do with it. On long runs I pop 2 in my mouth approx every 30-45 minutes. I haven't had any GI issues since I started using these.

 

[BuckeyeBama]

I wouldn't assume that the foot cramps were from low electrolytes. There are many other possible causes, and no doctor of any repute will swear by any of them. To put it simply - we just don't know why we cramp.

But low electrolytes can be very dangerous to a runner for other reasons, so I drink Gatorade when training in the heat, and I drink Powerade at every drink stop at WDW events.

 

[croach]

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

I did Goofy + 5K in 2013 - was very well-trained - and had pretty bad foot cramping at mile 12 of the marathon. I've never had that before. I sweat a lot and that year was a heat advisory...my brother (who is a RN) and another nurse friend told me it sounded like a sodium issue. I took Gu Chomps and alternated water and Powerade (which we all know is allegedly mixed at half-strength) at the water stops.

So I'm looking for a way to avoid that in 2015, for sure. I tried Gu Brew and about yakked - digusting! Does anyone use salt sticks/salt tabs or anything similar? Someone else mentioned using margarita bloks - maybe I'll look into something like that?
Thanks!

I use Salt Tabs and they have worked well for me. Keeps me from having to rely on Fluid or Gatorade as much.

 

[ZellyB]

I just ordered something from Elete Electrolytes. I was looking for an electrolyte drink without all the added sugar and found this.

http://elete.com/

No idea how it will be, but would be easy to carry the little bottle and just add drops to water. I thought it was worth giving a try.

 

[Ariel484]

I use Salt Tabs and they have worked well for me. Keeps me from having to rely on Fluid or Gatorade as much.

Thank you!!

 

[thndrmatt]

Unless you have blood glucose problems, you should not need to take in calories for runs less than 3 hours long.

Well there's a classic example of one extreme end of the spectrum being stated as if it "should" apply to everyone...

As several other posters have mentioned, every individual is different. I tried varying techniques from many other endurance athletes before I found what works for me. Given I'm a heavy sweater that takes in up to 40oz/hour of fluids during a long tri as half water half sports drink/Infinit, I'm at the other extreme end from the above poster.

For salt, one SaltStick an hour, which has substantially more sodium/potassium than some of the other things I tried (like Endurolytes). That solved the cramping/seizing problem for me. Powergels are about one every 3 miles or 25-30 minutes. Initially non-caffeinated flavors (mmm orange dream) and then caffeinated ones later for the added kick (mmm strawberry banana or berry blast).

If I tried running 3 hours on no calories, I would drop several pounds, experience dramatic reduction in pace, and get that calorie deprived fatigued barely going to make it to the end stare going...

I actually re-experienced this on Saturday, as an expected 4-6 hour leg of my adventure race that I packed 6 hours of gels for turned out to be a 9 hour leg, and I was miserable for the last few hours...

Keep trying things until you find the magic formula for your body. There is no one size fits all solution, or anything you "should" be doing just because someone else is.

 

[FFigawi]

Question - what do people like to use for sodium replacement? Does anyone use salt sticks/salt tabs or anything similar? Someone else mentioned using margarita bloks - maybe I'll look into something like that? Thanks!

I use Salt Stick. One tab per hour works just fine for me.

 

[FFigawi]

Keep trying things until you find the magic formula for your body. There is no one size fits all solution, or anything you "should" be doing just because someone else is.

This is very well said and applies to just about everything running-related. You need to do what works best for you for shoes, training plans, shirts, fueling, post-run recovery, etc., etc. We're all able to offer up what works or doesn't work for us individually, but each of us is different & what works for some won't work for others.

 

[John VN]

This is very well said and applies to just about everything running-related. You need to do what works best for you for shoes, training plans, shirts, fueling, post-run recovery, etc., etc. We're all able to offer up what works or doesn't work for us individually, but each of us is different & what works for some won't work for others.

Individual solutions based on sound research will provide better results.

Our digestive system processes 250+/- calories/hour. Our digestive system processes carbs easier than proteins to be utilized for energy.

Consuming more than or the improper fuel required, can cause GI issues slowing you down and/or making you ill.

Having a sandwich might taste good and fill a void, but it will also redirect oxygen loaded blood to digestion and away from muscles resulting in a slower pace along with possible cramping.

Plenty of information on nutrition and hydration a click away.

p.s.-the reason for consuming water with a gel is to promote easier digestion and faster absorption.

 

[derekleigh]

Oddly enough, I'm still trying to figure out what works best for me. I know certain things have worked well in the past (for me):

- (Morning of race) Bagel w/ PB in the morning with coffee and a banana
- GUs (taken with water)
- Gatorade
- Gummy bears/pieces/bites


Few things that don't work for me:

- Energy Beans
- Cliff Bars

I am actually leaning towards maybe just staying with Gatorade for a half. 2015 WDW Marathon will be my first full so I will have to play around with stuff for my very long runs (15+ miles).

But as some have already said, what is best for one might not be the best for you.

- Try 1 or 2 items on each of your long runs and record how you felt
- Keep stuff that works
- If certain items work well, use them on various long runs/race and see if the results are the same

 

[Ariel484]

I use Salt Stick. One tab per hour works just fine for me.

Thank you!!

 

[BuckeyeBama]

Well there's a classic example of one extreme end of the spectrum being stated as if it "should" apply to everyone...

It is science. You may be different, but not that different. All of our bodies function the exact same way with respect the way that we burn fuel unless we have a physical abnormality of some sort. My wife is a type 1 diabetic and it even holds true for her, though diabetes is thought to impact glycogen use when exercising.

The statement that we are all an experiment of one is only true to a point - in determining how to get the most out of our bodies or avoid injuries. But there are some absolute facts. Here are a few related to the current discussion:

* A normal runner's body stores about 3000 calories worth of glycogen in muscle and liver tissue. About 15g/kg of body mass * 4 calories/g.
* In addition to glycogen, we also begin burning fat for fuel while running long distances - 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. Even if you add another 1000 calories for normal metabolic processes, you only reach 4000 calories.
* 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 or you have entered the race with depleted glycogen stores

Fact - people eat too much when they run, believing that it is necessary because they feel tired during/after a run. They feel tired for different reasons, not because of carb/glycogen depletion unless they have run very long distances. That doesn't mean that you can't or shouldn't eat anything during a race - just that you don't need to do so if you have properly trained for said race. And part of that training should be running without fuel so your body learns to burn fat more efficiently. If you refuse to do this you will need to keep eating while running - but it is absolutely a crutch that you can teach your body to need less and less.

We can get into discussions about the "wall" and its causes, but most physiologists no longer believe that the wall has anything to do with glycogen stores (again, except where runners enter a race with depleted glycogen stores). They now believe that it is caused by racing at a pace higher than that supported by training.

We are all different, but not that different. We are all capable of so much more than most believe, but we have to let our bodies function as they were designed. To get the most out of our bodies we have to push ourselves - make ourselves uncomfortable at times.

 

[BuckeyeBama]

Here is a great article that discusses the use of glycogen by the body when running and the pros/cons of running long in a glycogen depleted state.

link

 

[John VN]

Here is a great article that discusses the use of glycogen by the body when running and the pros/cons of running long in a glycogen depleted state.

link

I would hope that everyone reads your link.

Too much inappropriate fueling and hydration going on during many events and even during training.

 

[ZellyB]

Here is a great article that discusses the use of glycogen by the body when running and the pros/cons of running long in a glycogen depleted state.

link

Interesting article. Thanks for posting it.

 

[VAfamily1998]

I have an entire unopened box of GU peppermint gels that I got as a gift with purchase when I bought my new running shoes. I know I'm a complete stranger, but I can send it to you if you want. I'll never use them, GUs make me gag.

Thanks! I'll send you a PM