I've just started marathon training and am concerned about fueling on the go. I've run a few half marathons and have used Cliff Shot Blocks and then switched to Gu Chomps for fuel which has been working out okay. I have a pretty sensitive digestive system and haven't reacted well to other fuels (like Gu packs) that are more easily trasnportable. I tried experimenting in making my own sports drink but couldn't get enough carbohydrate in the mixture to make a difference. I was wondering if anyone knows if a dairy-free/soy-free carb powder exists for me to make my own drink. I've also tried eating bananas on the go and that went horribly.
Even when I up my carbs I find myself burning through fuel on my long runs. I'd rather not have to carry 3-4 packs of chomps in addition to a water bottle as my runs get past 15 miles.
ANY suggestions are much appreciated!
You might consider the new Generation UCAN "superstarch" products. They come in powder form, so that you can mix your own drink.
Here's the link to a post that I wrote about them:
Boston Marathon Finisher
Most of the advise you obtained is nonsense. Refueling during a marathon is silly. Any biology major will tell you you can not for the most part absorb the nutrients you ingested in the time you run and I say run a marathon. if you take five or six hours to complete a marathon, not run it, that is another story. Veteran of 76 marathons , including 14 Bostons
Good for Samclemens, but every fueling article out there and my own personal experience indicate that proper fueling before, during AND after a marathon makes all the difference in having a good race and recovering well. My go-to long run fuel strategy is:
- decent carb/protein meal the night before (recently, I ate very little the night before a long run and it was my worst ever)
- pre-run: whole grain bread with peanut butter, lots of water, a little Gatorade
- every 50-60 minutes during running: PowerBar Gel Double Latte flavor with 2x caffeine (washed down with water), sometimes dried apricots, Gatorade
- immediately after the run: chocolate Slim Fast shake
- post-shower and stretching: pasta with turkey meatballs in red sauce
You indicated that gels don't sit well with you. Try dried fruit, pretzels, gumi bears during. Once when I was out of my pre-run food, I had a Slim-Fast and a Snickers "Marathon" fuel bar (got a sample in a race bag) before and I had a phenomenal run - maybe try that.
Thanks Martrese! I've been doing some experimenting with pre- and post-run meals but have a fairly descent list of dietary concerns that limit many "normal" running foods. Pastas and rice are off my list so I've been trying to eat pretty carb heavy meals with sweet potatoes and other starchy foods through out the week. I also have oatmeal everyday that I run (4-5 days/ week). I drink at least 2.5 liters of water every day and maybe 1 cup of coffee so I'm definitely well hydrated. Its all the sugar in the gels and chews that often make my stomach act up.
I too would like to congratulate Samclemens for being able to defy all laws of human exercise physiology but for the rest of us mortals fuel during the run is a necessity.
Really, then why were the elites in the NYC Marathon reportedly taking gels every 2 miles and why did Simon Bairu "bonk", fall down, and have to receive medical attention because he didn't take any gels.
The sugars in energy gels can be digested in less than 10 minutes. What do you think they give diabetics who are hypoglycemic (low blood sugar)? Glucose. How long does it take for them to feel better. Usually, less than 15 minutes. Magic? I don't think so.
Boston Marathon Finisher
Here are a couple of links on how Type I Diabetics can run marathons. Some of this might be useful to you.
Boston Marathon Finisher
I'm interested reading the answers on this thread, since this is something I need advice on, too. I've run lots of 10-milers, 2 halves, and I'm training for my first marathon in march, and I think I'm kind of the picture of "what not to do" nutrition-wise.
I eat a big, carb and protien meal the night before a longer race (10 miles or half marathon) and drink plenty of water, and then carry water during the run. I'd never eaten before or during a morning race because of stomach cramps, and always finished ok. (Half marathon right around 2 hours) I noticed that my legs felt weak about 5 miles into my last half marathon, and though I pushed through I know my usual habits won't cut it for a marathon.
When I went for a 15-mile run last weekend, which was my longest ever, I mixed in drinking gatorade with water throughout the run, and ate dole fruit bites, which had the benefit of being easy to eat while I ran, at about mile 10.
After reading this thread, I think I'll try the sport beans or Cliff Blocks on my next long run. Thanks.
I am training for my first marathon. I have ran several 5Ks and one half. I have to be very careful what I eat during the race. So far I have been able to eat any Cliff product, it settles well and keeps me fueled. I just finished a century bicycle ride using cliff shots with 50 mg caffine every hour and finished with a smile on my face. Hopefully, I will be as successful using the shots during the marathon. I am almost 50 and have had a goal of running a marathon before 50 so I have to train and fuel effectively to meet my goal/
So i just received the Gen Ucan sport drink mix yesterday (and they're offering free shipping and 10% off if anyone is interested) and will give it a try on my long run next weekend. This week I have a race (half marathong) and have figured out a temporary fix. I've been mixing coconut water, tart cherry juice, agave and a little sea salt and sipping on that after mile 7. Then I'll take a Gu chomps pack at mile 10. I did that for a 12 mile run and it worked pretty good. I'll keep you all posted on the Gen Ucan stuff.
As promised, here's my review of the Gen UCan products. I did the sport drink mix with water for a 10 mile run and it worked pretty well. My only gripe was that its slightly chalky but otherwise I enjoyed the taste and it kept me fueled. I'm going to start mixing it with coconut water for some longer runs and I think that should be pretty good. Most importantly, no upset stomach! Thanks for the suggestion! I would recommend this to anyone.
I'm new to running so I don't have a lot of experience with that but I can say is try eating PAYDAY peanut caramel bars, I eat them before I lift and run, its a big help and doesn't leave a heavy feeling in your gut.
Shoulder Shrugs: 495
2 mile run: 16:13
4 mile run: 36:33