I don't but I read in an interview with Brian Sell of Hansons-Brooks running project that he and another guy on the team drink a gatorade/red bull mixture during the first part of a marathon.
Originally posted by sarajean2340:
how does it help??
It depends on how long you're running for. Your liver stores enough glycogen to fuel at least an hour of running. If you're eating well and staying hydrated during the rest of the day, then there's no need for any topping up for shorter runs.
After you run, though, a snack with a 4:1 ration of carbs/protein is good - it helps your body repair. Peanut butter on a bagel, a banana with yogurt, that sort of thing.
Only an hour? I thought it was ~2000 calories, which would be maybe 16-20 miles (16 if you're going really fast, 20 would be more realistic at long run pace). For races, it's a good idea to carb load and also consume energy during the race (gels, sports beans, etc.). However, if it's a long run, there's a bit of debate as to whether you should consume calories during the run. Sure you should carb load and eat before you run (we're talking 3-4 hours beforehand, not right before - GI reasons), but a lot of people argue that by not consuming gels during training, you train your body to rely more on its fat burning system than its glycogen burning system. Have a look at greg mcmillan's site:
http://www.mcmillanrunning.com/[/URL" target="_blank"> there's an article about it somewhere.
The 4:1 recovery thing is right on
Yes, you can store as much as 2000 kcal worth of glycogen, but unless you carb load before hand, 1700 is more realistic. That would indeed be good for 16-20 miles of running, but in reality you don't burn just glycogen when you run, you burn a combination of glycogen, fat, and a small amount of protein. The combination of these three fuels is more than adequate for 20+ miles of running at a long run pace without reaching glycogen depletion. I train using the McMillan[/URL" target="_blank"> philosophy and have made many 20+ mile long runs on nothing but water. It is possible, and it works.
Getting back to the original question, eating before short run is like topping off the gas tank in your car for a trip to the corner store. It won't hurt anything (as long as you do it an hour or more before you run), but it won't help either.
The original question isn't about eating before running, it's about energy drinks and the benefits of them..
I think they're talking about things like red bull or tab..
Those drinks are full of caffeine and taurine. Caffeine means that you can work out harder and longer because it suppresses lactic acid, meaning you don't "feel the burn" as quickly as normal. The taurine gives you a burst of energy.
I've never had any of these things before running but I do sometimes drink it before a long ballet class if I'm feeling tired. It wakes me up, gives me the energy to work and maintain good form so I don't risk injuring myself, and allows me to work longer..
Endurox and Accelerade are two powders that can be mixed into water to drink before, during, and/or after workouts. They both have the 4:1 ratio of carbs to proteins to help enhance endurance and boost muscle recovery, although they may not provide loads of energy that other drinks provide.
In my experience, Red Bull provided a HUGE burst of energy when I drank some during a run. Of course, it was after 2:00 am and I had been running since 6:00 am the previous morning, so my body definately needed a jolt! I only had about a third of a cup of the stuff, and it kept me running for another 50K.
Be sure not to overdo it, though. I doubt that it's a good idea to take in a large amount of caffeine when working hard, especially if you're going to be running at a higher heart rate (I was moving fairly slow by that point).
In my experience, energy drinks with caffeine just end up making me feel sick, especially after a run. I recommend drinking Emergen-C Health and Energy Water before, during, or even after a run. It provides honest nutrients--1,000mg of Vitamin C and B vitamins which give you a pretty good energy boost. Compared to other energy drinks or enhanced waters, I think this one is the most naturally good for you and won't make you crash and burn like a red-bull. Give it a try, and good luck!
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