#FuelChat: Finding ways to fuel for success
With another seriously long run under my belt, it feels right to discuss best practices and favorite ways for us to fuel. By no means did my first ever 20 mile run feel easy, but by the end of it I did feel strong, steady, and incredibly proud.
During this marathon training cycle, that has not always been the case. I've run much shorter distances that have left me exhausted, with tears in my eyes out of frustration, and intense feelings of "I can't do this." But what I've realized is a BIG part of feeling good was how I hydrated and fueled my run that day--before, during, and after the miles.
DISCLAIMER: An important thing to keep in mind is that everybody will be different because every BODY is different. I'm sharing information based on my personal experience, which required a lot of trial and error to find what felt right.
Real food is king
When you can eat real food, you should.
Personally, I reserve all "on the go" type of products for during a run, and focus on REAL food before and after. The less processed and artificial, the better. With a focus on endurance, your body needs carbohydrates, some protein, and a small amount of fat. Depending on the time of day you're planning to be active, consider what kind of food will set you on the right foot. For me, if it's a morning run I go for a banana with a bit of peanut butter, or half a bagel with peanut butter and jelly. The pre-run food doesn't have to be big, think snack-size, with enough to get you through your first 3-4 miles.
Finding your right fuel for the road
Gels, chews, bars, powders...the list goes on.
And it can be easy to get caught up in the wide variety of products that are out there. Start to experiment! When considering a nutritional product that you want to keep you going have this in mind:
Pictured above: Gu Energy products
-Ingredients check: Does this contain anything I'm allergic or sensitive to?
-After trying, did it really boost your energy?
-Were you able to digest it with no issues? (i.e. GI distress, stomach ache, bathroom emergency...)
-Is the taste decent enough that you didn't want to spit it out? (LOL)
-Are you able to consume it quickly and efficiently?
With these questions in mind, enjoy experimenting to find your best fuel fit.
Fueling early and often
Let's talk timing
I abide by the rule to fuel early and often. Every 2-3 miles I'm taking sips of water (that often has a Nuun tablet in it). Every 3-4 miles I consume 100 calories, usually around 20 grams of carbohydrates in the form of gels or chews. With long distances, the idea is to bank your calories and hydration early on to prevent your body from reaching empty. Playing "catch up" is no fun, and usually doesn't work. Staying hydrated and giving your body a consistent consumption of calories maintains energy levels.
Once you've found what works, go with what you know on race day
And I can't emphasize this enough, bring your OWN supply!
There will forever be a new product or brand that comes out and it will be tempting to try it. If you're in a testing phase, go for it! But if you're at the tail end of a training cycle, or even in the middle of competing, it's not time to try something brand new. By the time it's your big day, you should know your body through and through. You know how often you will eat/drink, and exactly what you will be fueling with. Trying something new too late in the game risks GI stress, stomach ache, and basically has the potential to throw a curve ball at the fueling strategy you’ve created. Don't take that risk. On race day, bring your own fuel! You can never expect that a race course will have the exact product that you are used to having. Do your research, and go with what you know.
Personal preferences and favorites
Here's where things gets personal
My preferred way of fueling on the go is through gels and chews. At one point, I also loved carrying gummy bears with me! If it's quick, small, sweet and gives me that jolt of sugar and carbohydrates then I’m a fan. Brands of nutritional products that I've tried include GU Energy Labs, Hammer Nutrition, and Nuun.
I think I've tried nearly every flavor of GU gels and my favorite flavors are strawberry kiwi, jet blackberry, mandarin orange, and salted watermelon.
Pictured above: Nuun Sport drink tablets
GU Energy Labs also has Gu Chews, small gummy-like bursts of energy. These have hands-down been my favorite! Flavors I've tried are strawberry, watermelon, and orange. Each one is delicious and they taste like jolly ranchers, 10/10 recommend.
Hammer Nutrition gels offer a slightly lighter, less thick texture that I've also enjoyed. In my opinion, their best flavors are huckleberry and orange.
When it comes to hydration, if I’m not drinking plain water, I add Nuun tablets. They are dissolving tablets that add flavor and electrolytes to your H2O. Fruit punch and strawberry lemonade are my go-to's.
There are so many products to choose from, but what's most important is to find a product that’s safe, does what it's supposed to do, and makes your activity more enjoyable. I hope you find what you are looking for, and happy racing!
With love, health, & happiness,
Ciara