Sunday, June 11, 2017

Running Fuel

On the topic of nutrition for a long run, a whole lot of articles have been written in detail. I don't want to copy-paste any, so have the links in below section.

Here I will just summarize the points which I would usually say verbally to anyone in concise manner. But reading about fueling, is very good for the understanding this concept and then come up with your own solution for your long runs.

Any run beyond 1 hour means blood sugar/glucose is exhausted and you are running on empty tank. Since the wheels are still rolling you don't notice. And then suddenly legs and brain come to a stand still and you wonder what happened ? Sheer will-power will get you only so far. This is the reason to eat up something before that 1 hour is up. And then every 30-40 minutes.

And that something is at least 200 calories with sufficient carbs in it.

If you run in loops, then leave the food/nutrition with water at your rest stop. If its a no-repeat trail, then many belts & backpacks are available to carry nutrition with you.

Nutrition choices are enormous. It can be locally available fruits (banana, figs, dates, candied pineapple, Agra petha) and/or processed options (Clif bars, Gu, beans, gels, electrolyte/Gaterade/Powerade).

Getting an electrolyte drink along with water is crucial. It will refill the electrolyte lost in sweat. And it will help body absorb the plain water you are drinking.

The glucose-dense food will quickly nourish after the stores exhausted after 1 hr run. They give the jump needed to go the extra mile.

The mail tip here is, to remember to refill before your body exhaust. Cause the newly ingested food will take sometime to kick in.

This covers the runs which last longer than an hour.
If your intention for running is weight-loss, then these food items are not the ones you want to skip. You can skip carbs from some other meal. But you need these run-nutrition, simply to finish your long runs in good shape and mood.
For short runs, lasting below 1 hours, there is no need to indulge in these supplementary foods (candies really).

Plug to my old post: How to get started with Running - 101

 

Runner World Links:

How to Fuel for a Half Marathon | Runner World

How to Eat During Long Runs | Runner's World

The Proper Way to Fuel Before a Long Run | Runner's World

What to Pack for Fueling on Race Day

Mid race Fuel - Runners World

Fueling For Long Runs

Best Sports Drinks for Long Runs

Stay Hydrated on a Hot Run

The Proper Way to Fuel Before a Long Run

For Super athlete:


A Fueling Plan for Every Distance

Fuel the Machine: Eating to Maximize Endurance Exercise Performance

Power Up Your Performance with Taper-Week Nutrition

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