Sunday, June 11, 2017

Running Fuel

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 stands still and you wonder what happened ? Sheer will-power will only get you 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, numerous 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 gives the jump needed to go the extra mile.

Here again remember to refill before your body exhaust. Cause the newly ingested food will take sometime to kick in.


Runner World Links:

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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