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4/16/10 3:45 P

So happy to see this thread. I'm about 6 weeks away from my half and my long runs are going to be more than 6 miles from now on so I was looking into fuel. I'll be stopping by the Vitamin Shoppe tonight to pick up some different things so I can start experimenting! Thanks for the input, everyone!

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2/19/10 12:38 P

It may be the sugars in those things that are causing me problems, since I am a clean eater. These are the most chemical, sugar, dyed things I put into my body. So it maybe that my body is rebelling against it? I don't know. I might try something different for my long run tomorrow. One of the suggestions was pedialite (sp?) diluted with water, I might try that.

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2/19/10 6:14 A

Carolyn -- for what its worth, I've found that any candy-based products make me a little queasy on long runs - chomps,sportbeans. I've done much better with the chocolate outrage gu. Just keep changing things up until you find something that works.
-LL

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2/18/10 11:24 P

Carolyn,

Im not sure if it is food related - it may be, anything that is processed or has a lot of artificial/chemically stuff will really mess with my digestion. But, there is also a thing called the "runners runs"..which is common among runners - the constant pounding of your feet on the ground and bouncing from running basically jiggles around your insides & can cause bathroom issues - gas, diharrhea, frequent potty breaks, etc. Eventually your body will start to get used to it, but just playing with your food/hydration pre-run I have found helps

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2/15/10 9:03 A

I'm not sure if this is a fueling issue or not. So, I might post this question as a thread. I am at a place in my training where I am running distances of 6 miles (not long to some, but has taken a lot of training for me). I use GU Chomps starting in the third mile. I take a drink water in the second and fourth mile. Sometimes in the third with my Chomps. Near the end of my run I start feeling a little nauseated. Then for the rest of the day, I feel a little bowel disturbance like I might need to stay near a bathroom. My appetite is fine, I'm able to eat. I don't feel weak or fatigued. Any suggestions are welcomed.

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2/12/10 4:47 P

Great topic. Hadn't really given it too much thought yet as all my runs so far have been under 10km or an hour - but I make sure I re-fuel after my runs.

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2/11/10 9:29 P

homemade is usually best anyway! then you can control the calories/nutrients...and i love making up new flavor combos!! i usually pick a dessert im craving and use the flavor profiles from that to make my granola. oatmeal, muffins, etc!

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2/10/10 11:11 P

Thanks for the input but I can't have Lara bars either, huge nut allergy. I have to say though that the energy bars I make myself are quite similar to theirs, the dates give them the same consistency.

I've actually checked every package I can find for a Lara bar that I could eat and so far no luck :( I'll have to make some more of the homemade ones, I have a craving!

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2/10/10 5:51 P

You might try a Lara Bar. They are made with natural ingredients and are vegan and gluten-free. They actually taste good-no chemical taste. My favorite is the "cherry pie".

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2/9/10 11:41 P

Good advice, thanks!

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2/9/10 9:49 P

I'm glad you mentioned having to drink water after the gel. It is extremely important to drink after any gel, chew, gummy or any food. In the case of sports fuels it allows your body to get a hold of the nutrients & electrolytes faster. With regular food it helps break it down faster for the same reasons. Beware the quantity of fluid you drink. Some can easily do the amount specified on the package, while some, like me, get "water logged" and have stomach issues if I drink too much too quickly.

Cut your energy bar into bite sized pieces and put a couple in a little bag (jewelry bags from Hobby Lobby). That way you only have to take a little and it makes them easier to eat.

Janet

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2/9/10 1:55 P

I like this topic, so much to learn!

I've tried Carb-Boom Gels twice now and they have been pretty good, no ill effects when running but I do have to down some water right after. I've had the chocolate and the apple one and I will definitely use them again.

I have stood in many stores reading ingredients and it seems like these are the only two I can use, everything else seems to have some form of gluten, brown rice syrup or sunflower oil in them and the last thing I need is an allergic reaction as I am racing along.

I do make my own energy bar out of dates, hemp, pumpkin seeds, cranberries and coconut but I find it difficult to eat on a run, plus I always smash it in my fuel belt :) It is a tasty treat though!

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2/8/10 8:46 P

i tried eating a few handfuls of pretzels & water 30 min before my 10 mile run this weekend.. my stomach felt fine but i kept burping & felt like i had heartburn? it was kinda uncomfortable, i guess ill have to try something different!

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2/7/10 10:46 P

So far I've gotten up to 4 mile runs (at about 13 miles/hr) so I am just now starting to think about fuel on my run.

My most recent run I drank 8oz gatorade at the 30 min mark (water otherwise) and did really well. I tend to eat a luna bar at the half-way mark. Doesn't bother my stomach at all.

I will certainly keep an eye on this thread as my runs get longer, I'd love to hear more people's experiences.

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2/4/10 11:29 P

I have a recipe for an electrolyte drink:

Electrolyte drink:
1 litre of water
1/2 teaspoon baking soda
2 tablespoons agave nectar
1/2 tablespoon sea salt

=) Gonna try it this weekend. I am also going to try chocolate covered almonds - YUM!

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2/4/10 9:54 P

haha...I totally agree Bilby4! Some things (like Dairy Queen) will never be sacrificed :o) Everything can fit with a little moderation...and its just sooo good! lol

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2/3/10 11:23 P

Among the many sacrifices made for running, going to McDonalds is not one of them.

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2/3/10 9:38 P

Oh wow! Great info! Thanks so much!

Honey is a good idea - I bet if you go to McDonalds they would give you some packs for free! lol..you might have to buy some "nuggets" to get them tho!

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2/3/10 5:09 P

I found a company that makes solid, pure honey discs. It is called Honibe. I have ordered some to try.

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1/30/10 11:47 P

We have the book about this guy. He did 50 marathons in 50 days in 50 states and it has been a common thing for him to order a pizza, a whole cheese cake, and a pot of coffee when doing ultras.

Basically, you won't "lose water" until you pee or sweat it out. Fuel (of any kind) and hydrate... practice, practice, practice.

BTW, Stinger makes a honey based sport gel. Check it out.

Janet

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1/30/10 10:56 P

Found this in January issue of Runner's World (Australia):
"When it comes to marathon fuel, ordering a pizza on the run is not uncommon for (Dean) Karnazes. Nor is a serving of his favourite whole grain bread sandwich with peanut butter, sliced bananas, honey and soy sauce!
'It's absolutely brilliant, because it's high in sodium and ideal for when your body is craving salt.'
But just as these, somewhat unconventional, food choices work for Karnazes, your nutritional requirements might be very different.
'When it comes to fuel, listen to everyone but follow no one,' he says.
Figuring out what combination of foods, liquids and supplements work for you during training is the best way to nail your intake on race-day. As a general guide, Sports Dietitians Australia recommend refuelling with 30 to 60 grams of carbohydrate per hour of running.
Karnazes also recommends the consumption of 110 to 225mL of sports drink every 10 to 15 minutes while running, but warns, 'Don't force yourself to drink more than you're comfortable consuming because it can lead to gastrointestinal stress or, in extreme cases, a dangerous dilution of the blood known as hyponatremia, or water intoxication.'"

Comparison of gels available in Australia: www.runnersworldonline.com.au/default.aspx
?s=hydration

Edited by: BILBY4 at: 1/30/2010 (22:56)

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1/30/10 8:09 P

I have a dual 22 oz. hydration belt and fill one with diluted Gatorade and one with plain water. I also bring a granola bar in case. When I am running I find things don't taste the same. Something that would normally be quite nice is really hard to swallow. What I would really like to find is restaurant packets of honey. When I am doing very long runs at home on the treadmill I will hop off and grab a tbsp of honey. It works wonderfully and doesn't upset my stomach at all. So far all I can find is honey straws.

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1/29/10 10:19 P

Thanks BillAlex - I had no idea that real food would take away your water supply...that makes sense!

3:1 sounds like a good ratio, I guess now its jsut up to me to test the waters!

Thanks!

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1/29/10 7:47 P

I'm going to weigh in as an endurance cyclist, but the numbers are the same for running or biking.

I pretty much use Hammer Nutrition products all the time. They're based on long-chain carbohydrates that don't burn out quickly. I used the gel, HEED (Carbs; no protein), Perpetum (Carb/protein) and the Endurolytes (Electrolytes).

Most people will stick by the 3:1 rule; take in 100 calories for every 300 burned. The problem with eating REAL food is that they take water away from your system to process the food.

During running I'll use only liquid and gel for fueling. Beans and blocks are good as well, but they're an acquired taste.

Most of this is trial and error. Find what works for you and stick with it.

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1/27/10 10:16 A

Thanks was using luna chews during the Vegas 1/2 and it seemed like I would pop in a couple every 3 miles and would be trying to get them unstuck from my teeth the next 2.
I guess I still have not mastered the GU correctly either - sticky mess either on my fingers or mouth. They do taste yummy though

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1/27/10 9:50 A

While I'm a Clif fan, I can't deny the taste sensation that is Gu Raspberry Cream. I don't want to like it as much as I do, but I find myself thinking some nights that maybe that 110 calories can serve as my dessert. For a half, it's ridiculously easy to cary, use, and discard a few of these gels. I'll second the great advice to do nothing new on race day, so use your long runs to try out what foods do and don't work for you. Happy running.

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1/26/10 11:36 P

Carb Boom gel, Chews and Hydro-Boom drink mix are great because of their natural ingredients. Great fruit flavors and consistancy that doesn't coat your mouth, and none of that artificial after-taste. They are also based on a complex carbohydrate blend with fewer simple sugars that other brands. You might not find it easily check bike stores or look online.

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1/26/10 11:28 A

I love this blog - I have been looking for a "real food" am in the process of trying chocolate covered expresso beans - I hate all the chemicals in the gels and beans as well

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1/26/10 6:43 A

BILBY4,

I'm not sure about other brands, but I recommend Clif and Luna products. They are much more natural than other some other products and the labels are easy to read. They have gels, shot blocks, and electrolyte drinks. If you're vegan, some of their products have dairy so read the label. I live in a large city and had to order online. They don't even sell their full line at our local running store.

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1/25/10 11:07 P

I've just rediscovered barley sugar in the last few days! Vague memories from my childhood ... Looking at ingredients it's mainly just sugar with a bit of wheat to bind it together. Convenient 26 calorie single servings that are light, small and don't go mushy in sweaty pockets. Don't need chewing either, just suck on them gently.
I can't eat jelly beans because I'm vegetarian. Gels - might have to look into internet ordering as I live in Sleepyville which is not flash for specialist/niche products. I'll look into it.
*is happy*

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1/25/10 10:39 P

haha...thats so true, i couldnt imagine eating 22 granola bars while running!

i guess ill just have to practice & see what works for me - thanks so much for the info!!

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1/25/10 9:13 P

If you tried to eat what you burn you'd be so full you couldn't run. My husband figured out that he would have to eat 22 powerbars in a full to consume what he burns. UGH! You're goal is to consume approximately 100 calories every 45 minutes, to include carbs (sugars) and electrolytes.

As for how much to eat before, 100 calories if you are doing a short run and a light meals worth 300ish 45 min to an hour before a long run. See what works for you.

Training isn't just about learning to go the distance, it's also about figuring out what fueling/hydrating schedule is best for you.

Janet

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1/25/10 8:48 P

how do you know how much (ie: how many calories) to eat while/before running? if i know i bur about 400 cal every hour of running, do i want to try to eat that much? or half that much while running?

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1/25/10 4:55 P

Go for smaller amounts more often. 5 or 6 jelly beans every 15 minutes, use glucose tablets every mile and 1/2 a gel every 30 minutes. Fueling before, during and after a run isn't just about having energy to get you through, but also being able to recover faster. Try Smart Water during your runs as it has electrolytes in it. Or make up your own sport drink at 1/2 strength. The $1000 medical bill that comes with hyponeutremia (diluted electrolytes in your body) hurts, but what it does to your body is even worse (I have a friend who can attest to it). Find some way to fuel even if you have to slow down after fueling until your body gets used to having something in your stomach. Be sure to "wash down" anything you use for fuel with water. It gets it out of your stomach faster and makes it easier for your body to use.

Janet

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1/25/10 4:36 P

I haven't started with anything during my runs. I've done runs upto 14km with only water. I find that eating anything within an hour of running, then it doesn't sit right. I've tried sports drinks during my runs and they don't sit either... So I'm not sure what to try next.... Hopefully I'll get a long run in next week as I get back on schedule.

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1/25/10 7:30 A

I use an Amphipod Fuel belt with 2 10-oz bottles of water. I trained with Clif Shot Blocks, but they partially froze during my half so I will switch to something else next winter.

Usually I have my first Shot Block after about 45 minutes and then every 3 miles after that. I make sure to eat something before long runs, otherwise you may want to have a gel or something else before you start.

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1/24/10 4:57 P

My running buddy and I were just talking about today on our 11 miler. I am finding that the shotblocks, jelly beans and other "candy" type products give me a stomach ache. It's not horrible, but I feel slightly nauseous. The chocolate outrage GU on the other hand is DELICIOUS -- and really seems to make me feel better almost instantly -- and doesn't bother my tummy. So you might try that if you haven't.

I just bought an espresso flavored one to try, as well as a Clif Chocolate Gu (seems to have healthier ingredients). But that Choc. outrage Gu is JUST like brownie batter!

-LL

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1/24/10 4:36 P

I forgot to add one more thing... If you are going to go with real food and not sport specific fuel, be sure to drink something with electrolytes. You need the electrolytes (sodium, calcium, magnesium and potassium) to keep your body healthy, especially the sodium.

Some people can't stomach the taste/texture of sport fuels because so many of them are made with artificial products. That was my original issue. Now I combine real food with Carb Boom gels & gummies, because they are made with natural fruit, and taste great!

Janet

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1/24/10 4:27 P

Thanks! I just never hear of runners eating 'real' food while running - so I was wondering if there was a reason, or more just convince of the pre- packaged/portioned energy treats

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1/24/10 3:35 P

I didn't add real foods below, cuz I didn't think about it but yes they are great if you are willing to carry them. Nuts, M&Ms, jelly beans, Smarties, grapes (sweet & wet), power bars cut into pieces (easier to chew), raisins. Anything small and easy to chew that has both immediate energy and some sustained energy is what you need. I ate my entire way through my full marathon and felt great! (tired and sore, but great!) EXPERIMENT with both what and when as you train.

Janet

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1/24/10 2:54 P

When I did my full marathon, I had to add "real" food to the mix because of the time I was out there. I used dried fruit, apricots and raisins and peanuts for protein and salt. You could also try gummie bears or jolly ranchers in place of blox or gels.

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1/24/10 1:24 P

I've tried Special K bars while running and they seem to set well with me. Some people eat PB&J, but the peanut butter doesn't agree with me.

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1/24/10 12:45 P

Have any of you tried "real food" while running? (ie: raisins & peanuts) Those the Gu & beans do not sit well with me, so I was thinking of trying a trail mix or something?

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1/24/10 11:36 A

Mmmm yes, the Chocolate Outrage Gu is the best....and I'm not even a fan of chocolate!

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1/24/10 9:44 A

I've experimented with many different types of fueling product, and the combo that I like best is shot blox or other gummie type for shorter runs, (4-6 miles) and gels or GU for anything longer. I tend to use gels of race days. I feel they give me faster energy, but some people have trouble with their stomachs.

For Half Marathon races, I use my first gel after about 45 min and then every 30 minutes there after. I'm a fairly slow runner (13:30 or so) and I'm out there alot longer then the faster runners and need the extra energy.

As already stated, you have to experiment on your training runs to see what products you like best.
Personal favorite is Chocolate Outrage GU! :)

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1/23/10 10:48 P

Thanks for the advice Janet.

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1/23/10 10:12 P

Carolyn... Do what is best for you. While I can use a whole pack of gel at once, I can't eat all of a pack of gummies at once as they don't sit well on my stomach, so I eat 3 and then another mile or two down the road will finish the pack. Experiment to see what is your best fueling option.

Bilby... Try burping ALL the air out of your camelback before starting your run. This should help with the slosh problem because as you drink air pressure should collapse the bag and not allow room for the water to move.

Janet

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1/23/10 9:25 P

Just bought more Chomps today!!! Now that I am running 4 or 5 miles I feel I need something at the half way point. I'm still a big girl, inspite of losing 64 lbs. and my pace is about 13 minute mile. It takes a lot of energy to move me 4 - 5 miles and a lot of time to get it done. I was having problems with muscle failure in my hamstring on the last hill on the way home. So, next run I have my fuel. Question on the Chomps? Do I just chew a couple or is the whole pack a serving? Can I start chewing one in mile two and chew one every half mile after that?

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1/23/10 8:40 P

This is a major problem for me because I live in the tropics...I haven't run in under 27C yet :-( I tried a backpack water thingy and hated the sloshing which I felt upset my balance and rhythm. I'm sure I will not like a belt either. So far I have been pre- and post- drinking or routing my runs via known drinking fountains. Nothing on the fuel side. I know, I need to get a better solution. I'm hoping to talk to other local runners and get some ideas.

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1/23/10 6:10 P

I have a dual bottle fuel belt that I use to carry water and sports drink (1 each bottle). I take it on my long runs, but not my short ones. And if I'm going to be running more than an hour, I refuel with gu gel or chomps. I used to wait until 45 min to an hour, but I'm experimenting with taking my first one around 1/2 hour.

-LL

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1/23/10 5:41 P

Depending on the temperature, you should be hydrating when doing more that 30 minutes (sooner when it's hot). As for fueling you should take something on the average of every 45 minutes or 3 to 5 miles depending on your speed. You can use gels, sport beans, gummies and more as your fuel. When you get above 6 miles be sure to have an electrolyte drink with you as well as water. Some runners hate to have anything on their hips and use camelbacks, others don't mind and use flask bottles like Amphipod or duel bottle fanny packs and then there are those who hate to carry anything and "hide" drinks/fuel along their routes. You'll have to experiment and find what is right for you.

I have more info on this subject in one of my blogs on "surviving the race." Check it out.

Janet

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1/23/10 5:17 P

If I am going to be running more than 6 miles, I refuel at around 5 miles (50 minutes for me). It's different for everyone though. Gu is my favorite for refueling. I have an Amphipod that holds one 12 oz. bottle. I really like it but once the weather gets warmer, I will probably need more than 12 ounces of water.

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1/23/10 5:00 P

I am working on training for my first half marathon in May and am wondering when I will have to start worrying about water and food while running. I have just completed my first 6 miler.

Also, what is your favorite accessory for carrying water? Do you use a camelbak or do you carry water bottles?

Thanks for the tips!