Long-disfance also, how Long-distance fueling strategies Lonv-distance I Long-distance fueling strategies Get comfortable with the idea that you really do need more carbs usually in the form of sugarto keep running long and hard. As long as your stomach tolerates them, real foods can be just as effective as sports nutrition products. As Featherstun puts it, "you have to look at the big picture.

Long-distance fueling strategies -

Your fuel should contain easily digestible carbohydrates, in the following amounts based on the length of time you are training or racing:. But these recommendations are based on the research, which the majority of athletes will perform better when they fuel properly according to these guidelines.

Though gels and other engineered nutrition products are designed to have an exact mix of nutrients for runners and they are admittedly more convenient , she still recommends whole foods because they are easier for the body to digest and can be more budget friendly.

Look for foods that are rich in easily digestible carbohydrates and that contain little fat or fiber, since these slow digestion and can cause stomach upset. So what are those options? Bananas and raisins are two choices that tend to work well for many endurance athletes and have been proven to be as effective as sports nutrition products in research.

Seriously—there are actual studies comparing bananas and raisins to gels and sports drinks in endurance athletes. Potassium is one of the electrolytes that gets lost in sweat. There are a variety of other electrolytes, such as potassium or magnesium, that could potentially be lost as well, but the main priority during a long run is sodium loss.

Be sure to replenish electrolytes on particularly hot runs , when you sweat the most. Even in chillier temperatures , your body loses quite a bit of sodium during sustained physical activities.

Check your running gels, chews and sports drinks to find out whether or not they contain electrolytes. Some runners choose to take salt packets or tablets with them on particularly long or grueling runs, but this is not always necessary.

Listen to your body and experiment with various fueling strategies until you find what seems to work best during a long run. Hydration is just as essential! Bring water with you on long runs and be sure to regularly take drinks. Make a habit of drinking water regularly throughout your long run, regardless of whether you feel thirsty.

Now you can look for fuel options that are denser and contain more calories. Your post-run fuel should contain a healthy balance of sugars and protein to replenish your muscles and jump start the recovery process. All it takes is a bit of practice to learn how to eat during a run.

Start experimenting early during training, try out multiple different fuel options, and continue to adjust your strategy until you feel strong and energized throughout your run. Fueling during long runs has the power to make or break our experience on the run and during a race.

The right fueling strategy will help you stay physically energized and give you that mental confidence you need to conquer new distances! Notify me of follow-up comments by email. Notify me of new posts by email. We save our brand new running shoes, cute new outfit, or exciting new fuel to use during the race.

Maple Bacon GU for the win! Tania, the sputterer Fueling on the fly always depends on the distance. I would rather fuel too early than too late. Any run over 8 to 10 miles I bring some sort of supplemental nutrition. For very long runs I try to refuel very minutes.

Gu and Honey Stinger Waffles irritate the daylights out of my GI tract and are not to be used. Gu gel just bothers my belly. Honey Stinger chews are wonderful on long runs and races, chew em up at miles 4 and 7, generally.

Mamma Chia squishies are good too, but I need them more frequently. Like miles 2, 4, 7…. If its more than about 9 miles, I eat something around 10p.

the night before, usually whole wheat waffle with almond butter or something like that. I do however, carry water with Nunn if the temps are humming and hot for anything over 45 minutes. They both are proven winners for my tummy. Sometimes I start with a handful of almonds and munch for the first mile.

I do GU in races or on long runs after 10 miles. I just started drinking UCAN before speedwork and long runs. It has worked awesome for the energy part, but it is sincerely hard to get down. I have started using Mama Chia squeezables in the blueberry.

Just finished a long 80 mile ride for charity. Between Honey stinger waffles and mama chia I had the best ride with plenty of energy.

Felt great! I love GU every 45 mins-1 Hr during long training runs and races. My favorite flavors are Salted Caramel and Vanilla Bean. I have been using UCAN for all of my running and triathlon training and races! Easy on the stomach and no sugar so no spikes and plummets on blood sugar.

For hydration I use Nuun or UCAN hydrate. anythink longer than an hour I plan my nutrition!

Long-distance fueling strategies running — Long-distance fueling strategies stratgies, half marathon or full marathon — all are high-calorie-burning endurance events that require a solid Arthritis prevention tips plan. Lomg-distance fact, stratdgies your meals to match demands of the sport can be the difference between finishing strong or not finishing at all. Key nutrients that provide energy are carbohydrates, protein and fat. Here are some tips and ideas to help fuel your practice and competition:. Eat 2. For example, a pound runner would need to grams of carbohydrate per day. Successful marathon Metabolic syndrome weight loss requires Long-distance fueling strategies well before, during Logn-distance after oLng-distance training runs. She suggests Long-distance fueling strategies about an hour before runs, about every half hour during runs with energy gelsand within a half hour of finishing a run. Learn more about what and what not to eat and when from Baumann below. One of the major perks of being a marathon runner is getting to eat. A lot.