You should be eating every 4 miles if you are doing a long run. I love the honeystinger waffles or a 1/2 PB and honey pita. There are tons of gu, gels, blocks, and bars to fuel your training. Find the one that works best for you during training and plan your run near a potty incase it does not agree with your system. Some gels have tons of sugar which can give you a stomach ache or some bars have too much fiber which is great, but not during a run. At the Expo before your race is not the day to adventure and try new stuff, it will be foreign to your system and you will reap the benefits of that sampling on race day. No bueno!
Links for more fuel info:
Athletes Honey Milk: recovery drink after at least an hour of training. I use mine if I run over 10 miles. Follow them on twitter, they give out discounts if you ask. Score! @HoneyMilk
Honey Stinger: waffles, I eat every 4 miles during a long run. These are way better than gus or gels for me. Follow them on twitter, they have tons of athlete motivation stories. @HoneyStinger
Nuun: electrolyte-tabs that replace the balance in your system without all of the sugars. Follow them on twitter, they are always at the expos. @ministryofnuun
Check out more of my running gear in the blog post: “What’s in the Bag: Gym Bag Must Haves” in the Training Tips tab.
Sports Nutritionist, Nancy Clark helps break down a Protein and Carb Update concerning endurance athletes. Check out her article; The Athlete’s Kitchen: Carbs, Protein, and Performance: Finding the Right Balance.
Working out for less than 45 mins: no fuel during training, can have a pre exercise snack
1-2 hrs of exercise: needs 30 grams of carbs/hour (120cal)
2.5 + hrs of exercise: 90 grams of mixed carbs (360 calories of sport drink, dried fruit, pretzels)
From my marathon coach, Alana:
When it comes to training, gels are crucial! You should take a gel every four to six miles. When training for my first half marathon I had no idea what gels were or how to properly train nutrition-wise. I just muscled through it was tough! I first tried a Powerbar Vanilla Gel during the race and it helped me so I stuck with that brand (also because it’s all I knew). Then when I ran my first full I was exposed to different types of training gels/liquid carbohydrates at the expo. I stuck to my powerbar gels and used four gels in my first marathon. At mile 17 of the Kentucky Derby marathon, either due to the unexpected hills, my inadequate training, or my improper nutrition; I hit a major wall and my quads started cramping.
After I finished my first full and missing my Boston qualifying time, I registered for Toronto Scotiabank Marathon and started training properly. By proper training, I mean diligent, consistent mileage with conscious hydration and nutrition. I also tried the Cliff Bar Shot Bloks and quickly became addicted. The powerbar gels really junked up my system and gave me crazy post-run tummy troubles so I was happy to switch to the Bloks. I still train with the Bloks and prefer the lemonlime flavor!
Recently, post Boston and into a great training program sponsored by RunOn! Dallas, I now use Gatorade Prime01 fifteen minutes before a run and use GU Chomps (watermelon is my favorite flavor!) during the run after every 4 miles.
Also I started using a recovery drink after every workout (not just running!) called Endurox RX which has a 4:1 carb:protein ratio to speed recovery, heal, and hydrate my body. I am totally addicted and love the fruit punch flavor! I feel I am in the strongest running shape of my life and I think it’s because of the added help from nutritional science.
Links to Running Fuel:
- PowerBar– bars, gels, proteins
- Clif Bar– bloks, roks, bloks
- Gatorade Prime 01– pre workout energy
- GU Chomps– during runs, every 4 miles
- Article from Fleet Feet with energy nutrition info