Running Nutrition

Bluesquare · 23-01-2022 12:51am

Thanks - I would hope to be running less then two hours .( just about) Think I always need a little boost near the end - maybe it’s a mental thing . It’s like a little treat if I do “ good” and get to ten miles . Gels though do me more harm then good .

TFBubendorfer · 23-01-2022 9:13am

You definitely do not need to fuel during a half marathon as long as you do not start in a depleted state. However, a little bit of sugar can give you a boost, even if it's purely psychological, when you start to get tired. A gel works very well but if that causes stomach issues any sort of sweet will do. Not sure about chocolate, personally that sits in my stomach, but for example jelly babies work very well.

The same stuff obviously works in a marathon as well, though since most marathons do provide sports drinks at refueling stations, you don't necessarily need to bring anything yourself. Most runners I know prefer to bring a couple of gels with them during a marathon, though.

Bluesquare · 23-01-2022 11:13am

I’m keen to avoid both gels and sport drinks as the high carb content may lead to Gi distress etc . ( had done in the past for me anyway ) I know they work well for some people but thought somebody might have alternate suggestions .

TFBubendorfer · 23-01-2022 2:05pm

In that case you'd want to try several things in training until you find something that works for you. For example, most runners seem to like gels but I always had to force them down, and I never could take more than 2, maybe 3 on a good day, so I learned to avoid them totally. Sports drink, on the other hand, goes down really well. If you really think you need nutrition during a run, try sweets jelly beans, jelly babies, chocolate, or maybe even some non-sweet carbs like a baby potato (seriously).

On the other hand, if you are trained well enough you can easily run a full marathon without extra fuel, so even if you find nothing that works that still should not stop you. (Enduro has particularly strong views on that subject 😀 )

ultrapercy · 23-01-2022 2:44pm

https://www.boards.ie/discussion/comment/118520808#Comment_118520808

I think it depends on the % of hr you want to maintain throughout the marathon. It's certainly possible to run 26 miles and further without taking on fuel, I've done it several times. Indeed I ran probably my first 20 marathons without taking on even water. If you want to maximise your marathon potential, which means maintaining 90% of max throughout, then you definitely need to fuel during the run.

MisterJinx · 24-01-2022 11:56am

@Bluesquare I have used the cliff block jellies for HM. Would just take 1 maybe 2 after the hour mark. When I am doing long runs I'd have a couple in the back pocket just in case of a bonk. I find them quite easy on the stomach compared to Jells which tend not to agree with me. Worth giving them a go on a run to see if they work for you.

Sunny Dayz · 24-01-2022 1:43pm

https://www.boards.ie/discussion/comment/118519583#Comment_118519583

I don't do gels at all. For me I use small sweets like jelly beans, jelly tots, fruit pastelles, jelly babies. Often times it's just a little taste of sugar on the tongue to the brain that gives you a mental boost. I've used the Cliff blocks that BlueSquare has mentioned and find them good. Hubbie would sometimes use cereal bars - those sweet kellogs ones of rice krispies or coco pops.

Murph_D · 24-01-2022 3:03pm

They were giving out pieces of fruit cake at the ¾ Marathon one year. Delicious, although I was in LR mode, and it might be a different story at race pace!

Bananaleaf · 24-01-2022 11:37pm

https://www.boards.ie/discussion/comment/118498876#Comment_118498876

Thanks for the reply. Made loaf number 2 yesterday and I used a much cheaper yoghurt. The bread is so delicious. Mixed it even less this time round. Beautiful.

Bananaleaf · 24-01-2022 11:39pm

https://www.boards.ie/discussion/comment/118519498#Comment_118519498

Would you advise the same if racing it? Thanks

Bananaleaf · 24-01-2022 11:42pm

https://www.boards.ie/discussion/comment/118519583#Comment_118519583

I have heard of people using dried fruit - that could work for you. I remember once buying chocolate covered espresso beans in a health shop! But never ended up using them so can't say if they were any good or not. I've a feeling they'd be hard enough on the stomach though

Bananaleaf · 24-01-2022 11:49pm

https://www.boards.ie/discussion/comment/118510399#Comment_118510399

I made a curry really really similar to this - instead of chickpeas I put jackfruit in - threw it all into the slow cooker. It was delicious.

Murph_D · 25-01-2022 12:09am

https://www.boards.ie/discussion/comment/118528355#Comment_118528355

Of course! I assumed she was racing it. I never use gels while racing HM or less myself. But if I was a 2 hr plus HM runner I probably would, as your body can only store about 2 hours worth of usable glycogen, as I understand it. I run a HM in about 94 mins and I would not take on anything except some water. From experience, looking at other runners around me, very few would be taking a gel.

TFBubendorfer · 25-01-2022 10:48am

https://www.boards.ie/discussion/comment/118528540#Comment_118528540

I am not a specialist in nutrition but I don't think it works by time, so if you need over or under 2 hours for a race does not have any bearings on whether you need to add nutrition or not. You will burn a certain amount of glycogen per mile, nor per minute.

If anything, faster runners go through their glycogen at a faster rate (like a racing car burning more fuel than your average family car), so slower runners will have less need to add fuel - at slower paces you tend to burn more fat than glycogen, and you will never run out of fat stores in a run.

Murph_D · 25-01-2022 10:03pm

https://www.boards.ie/discussion/comment/118529520#Comment_118529520

I just mentioned the time as a rule of thumb. My (limited) understanding is that it’s more complicated alright - affected by effort level, time, fat adaption, running economy, and of course the level of glycogen you start out with.

babacool · 25-01-2022 10:43pm

https://www.boards.ie/discussion/comment/118529520#Comment_118529520

out of interest, what fuel would you personally take on during a 50k? Flat out racing that is.

i can’t handle too many gels (would take max 1 during a marathon) and sport drinks I usually just take a zip and that’s it. I was always wondering though if watermelon juice/water and normal water would be enough and easy to digest?! 🤔

TFBubendorfer · 26-01-2022 8:38am

https://www.boards.ie/discussion/comment/118533035#Comment_118533035

All my 50k races were run on 5k loop courses and I would leave a number of sports drinks at the table by the start/finish line, which would be my main source of carbs. I cannot remember if I ever took a gel during a 50k and occasionally I might have had some other stuff like sweets as well, just for variety, but I was always relying mainly on sports drinks.

Jim Gazebo · 27-01-2022 9:41pm

In the midst of marathon training, recommend some gels for me to try on longer runs next week? I have a kinetica cola one to try but need water, kind of want to use the SIS (?) ones that dont need water so will try them too. Also, do most of you just tuck them in your shorts?

TIA!

Cartman78 · 27-01-2022 11:46pm

https://www.boards.ie/discussion/comment/118542583#Comment_118542583

The SIS ones are my own personal favourite....never had any issue with them but probably worth trying a few to see what suits.

As regards storage.... I'm not sure how long they'd stay tucked in tbh but if it works for you go for it. I've worn gel belts before which work fine, and wear a flip belt now on most runs for carrying my phone, keys and other bits and bobs (and gels if needed)

Bgiraffe · 28-01-2022 9:35am

I use the Kinetica ones, never have needed water with them. They're pretty runny/watery or whatever the word is. Basically easy to digest on their own! Cola or raspberry ones aren't too bad. I carry them in a waist bag/strap that the fone goes into too. Rare enough you wouldn't have a top with a pocket or shorts with some sort of pocket either. They're dear enough mind you, almost 2 euros each in local supervalu. Should bulk buy I suppose.

Slow_Runner · 28-01-2022 9:36am

https://www.boards.ie/discussion/comment/118542583#Comment_118542583

I find Maurten gels great, very easy digest and do give a lift. They are more expensive than the others and harder to get - The Runhub usually stock them. As for carrying the gels I use the Flip Belt. Have one for the last 6 years and use it all the time to carry my phone and it's still perfect.

Jim Gazebo · 28-01-2022 12:35pm

Thanks all for your comments and suggestions. @Cartman78 im not sure about tucking in either, the flip belt looks class! Size wise I'd be a 30-32" waist, but sometimes they can be very tight but I see stretched it goes to 38" at that size so would it be very loose at that do you think? Hope your FPL rank is decent btw ;)

@Slow_Runner same question to you regarding FlipBelt sizing?

@Bgiraffe most of my shorts & tops only have a pocket at most for a key.

What is everyones thoughts on tailwind recovery drinks? I use them after long runs and hard workouts and find them very good for boosting the energy and getting some life back into the body for the rest of the day.

FinnC · 28-01-2022 12:46pm

https://www.boards.ie/discussion/comment/118542583#Comment_118542583

I started using the Precision Hydration Gels and think they are great. More of a jelly like substance than the sticky liquid gels from other companies.

https://www.precisionhydration.com/eu/en/collections/precision-fuel/