Let’s do a fun experiment here. Head to the nutrition section of your running store and take a quick look at fitness trackers. Is your heart rate increasing? The number of running gels, gums, drinks, and tablets on the market these days is incredible, so it’s no wonder this is the case. And of course, each package claims to contain the best fuel ever.
“As enthusiasm for running increases, so do the opportunities to refuel,” says Pam Nisevich-Bede, RD, M.S., a sports dietitian at Abbott. “Sometimes these issues arise as new science emerges, but mostly it’s because runners just want options, and everyone’s stomach is different.”
So the whole concept of “run your own race” should apply to your nutrition strategy, too. Joan Benoit Samuelson, winner of the first Olympic women’s marathon in 1984, recommends using your training runs as an opportunity to try out different fuel options. So in addition to recording your pace, distance, and time, record what you eat and drink.
Note the brand, type, and even flavor. Did it contain fructose? gelatin? How much and how often did you drink? And how did you feel about it?
Samuelson says time will tell what works best. For example, a certain brand of gel may make you feel super energized, but anything containing caffeine will leave you trotting like a runner. (P.S. This is why you have to poop while running.) As race day approaches, you’ll know which energy source works best for you so you can race with confidence.
Want more fueling tips? Find everything you need to know here.
The faster or farther you run, the more carbohydrates you need.
As a general rule, most women need between 30 and 60 grams of simple carbohydrates per hour to keep their blood sugar and glycogen levels at the levels needed for optimal performance, Nisevich-Bede says. But it’s not a small margin.
Therefore, she recommends that at an easy or recovery pace she sticks to 30 grams, while at a fast pace she chooses 45-60 grams per hour. Also, start taking the supplement early (about 30-45 minutes after starting) for maximum effectiveness. If your running time is less than an hour, it’s wise to skip the supplement altogether.
Extreme conditions require more fluid and electrolytes. “Hydration is probably the most important energy issue for any athlete,” says Benoît Samuelsson, who always has to remind himself to drink water while running, even if he’s not thirsty.
This is because “dry, hot climates require more water, while humid days can lead to more sweating. Each of these symptoms results in a runner taking in water and losing it through sweat.” After all, electrolytes are not only important for proper cell signaling, they also help your body absorb water.” (P.S.) Should I start spitting it out?)
Nisevich-Bede recommends that while running, he should drink at least 150-200 ml of fluid every 15-20 minutes, and increase fluid intake even more if he loses more than a few pounds while running. I am.
(You can also weigh yourself when you get home to help with monitoring.) Traditional sports drinks, which contain carbohydrates and electrolytes, and “hypertonic drinks” (designed for rapid hydration and electrolyte replenishment) However, carbohydrate replenishment is not the goal), you should do this. defensive line.
If you still suffer from electrolyte deficiencies, which sometimes manifest as cramps, you may want to consider using salt tablets or complex electrolyte tablets, which contain a mixture of sodium, chloride, and potassium.
Experiment with caffeine carefully.
Caffeine is a popular, well-researched and effective performance enhancer, Nisevic-Bede said. “But people who don’t regularly use caffeine or don’t drink much coffee should experiment with their intake to see how their body responds,” she warns. “Eating too much can cause nervousness, heart palpitations and gastrointestinal upset, all of which can ruin a race.”
Many gels and chews contain 25 to 50 mg or more of caffeine per serving. Start with a small dose of once an hour and increase to twice an hour if effective.
Alternatively, try getting some caffeine from a gel or straight coffee about 30 minutes before stepping on the patch. Benoît Samuelsson likes to drink coffee (which contains about 95 milligrams of caffeine) before running. “It gives me that little bit of energy I need to start working out,” she says. (Check out her 8 health benefits of caffeine.)
Check the label for fructose. Whether you have a sensitive stomach or a strong intestine, it’s important to make sure that fructose, which naturally occurs in fruit, isn’t the only simple carbohydrate you use for energy.
“Fructose alone is poorly tolerated during strenuous exercise,” says Nisevich-Bede. “For this reason, many fuels contain a mixture of glucose and fructose, which allows runners to absorb more energy per hour.”
However, some people have a known fructose intolerance or find that gels containing fructose are not well tolerated by their stomachs when running (another reason it’s important to test your diet before competition). is).
If this is the case, Nisevich-Bede suggests considering pure glucose fuel, as more and more pure glucose fuel options are appearing on the market, such as glucose energy gels. Also look out for vegetarian and vegan options.
Gelatin is a popular ingredient in gummies and nutritional gums, but for vegans and some vegetarians, this animal ingredient is a no-no. In this case, Nisevich-Bede recommends considering maple syrup-based products like Untapped or dried fruit mixed with sports drinks to prevent pure fructose disaster.
