Good morning and happy Columbus Day!
I had planned to write about fueling for my 10-mile run last Saturday, but my Clif Shot fell out of my pocket somewhere on the first 5 miles. Wicked bummer. I ended up drinking some Gatorade and finishing without feeling too fatigued. Although, by the end, I was definitely starting to lose steam. I could see how some sort of fuel would have helped give me energy for the final miles.
Last Saturday, our Team In Training coach, Christina, discussed fueling during the race and on long runs. Our 10-mile training run had all of us (even Mal) out on the course for more than an hour, so she suggested that we take in some calories during the run.
As a general rule of thumb, Christina said that we should aim to consume 150-200 calories per hour. Meaning, every 45 minutes or so, we should eat/drink calories.
Here are some of the fuel possibilities that she suggested:
- Gu (very thick, each packet is around 100 calories, many different flavors, some contain caffeine)
- Shot Blocks (square gummy blocks, 100 calories per 3 blocks, many different flavors, some contain caffeine)
- Chomps (similar to shot blocks, but come in different flavors)
- Hammer gel (same as Gu)
- Hard candies (such as Jolly Ranchers, Werther’s, etc., suck on them for instant sugar)
- Mini Snickers
- Jelly beans (basic jelly beans with electrolytes)
- Gummy Bears, Swedish Fish, etc. (any gummy candy that will give you some quick calories)
Christina further explained that because we will expend so much energy during the marathon, we want to make sure we have continuous energy so we don’t “hit the wall.” Supplying ourselves with quick calories (those that do not need to be digested, but can enter the blood stream immediately) will keep us going.
Our main goal in the coming weeks is to practice and learn what will work for us on race day. Christina suggested buying some different products, trying them on our long runs, and seeing how we react to them. Is the taste good while running? How is the consistency in your mouth? Does it settle well? Am I going to want to eat this after 3 hours of running? Energy gels, for instance, sometimes make me gag when I take them, so I’m planning to experiment with Shot Blocks, Chomps, and other non-gel products. Basically, now is the time to make mistakes and adjust as needed.
Christina also mentioned that we should get calories into our system within 30 minutes after a long run to help replenish our muscles. She suggested recovery powders, trail mix, a peanut butter and jelly sandwich, smoothie, etc.
The other day, I stumbled upon a great article from Active.com that has more info about how to Fuel for Your Workout. It discusses what and when you should eat before, during, and after exercise. I found it helpful.
Speaking of fuel…
I enjoyed a wonderful bowl of pumpkin oatmeal for breakfast this morning. In the mix: old-fashioned oats, spelt flakes, ground flaxseed meal, canned pumpkin, soy milk, cinnamon, nutmeg, ginger, raisins, and peanut butter. It was very pumpkin pie-like! Mmm!
I also enjoyed some Birthday Cake iced coffee with soy milk.
Question of the Day
How do you fuel for your workouts? Do you consume calories before, during, and/or after?