Thursday, July 12, 2012

Fueling for Your Run

Stats-
3.11 miles/30:22
Average pace- 9:45

Plank a day- 1:44

Much better run today! VBS is wearing me out but I'm still getting it done! :-)

Some of the ladies in the Sole2Soul Sisters half marathon training group have asked me about fueling for long runs.  This Saturday we are running 8 miles so I thought it was a good time to write a post about fueling.  Just remember that these are the things that work for me...they may differ for you.  Just listen to your body because we are all different!  :-)

Before the long run
Before I head out to run a long run (and by long I mean longer than 6 miles) I normally eat something with peanut butter on it.  Lately, I've been eating a pancake or waffle with peanut butter on it.  I've also had a bagel with peanut butter on it.  The key is to find something with a good mixture of carbs, protein, and a little bit of fat.  Some of my friends eat energy bars.  Just find something you can swallow down early in the morning (if you run early like me) and stick to it through out your training and on race day.

During the long run
While running I make sure to have plenty of water and some type of sports drink.  You can choose Gatorade, Powerade, Cytomax, Nuun, etc.  There are tons of options out there.  But you need something that will replace the electrolytes you will be losing.  I run with a fuel belt so I will fill one bottle with water and the other with a sports drink.

You may also want to refuel with some type of gel.  My favorite gel is GU.  Vanilla Bean is my preferred flavor but there are many flavors to choose from!


I ingest one about every 45 minutes during a long run...this is what the directions on the package suggest but I know several people that don't ingest them that often.  Once again, you have to find what works best for your body.

For some, gels upset their stomach.  There are other options you can try if you have this problem.  You can try energy bars (like Clif bars or PowerBars) and break them into pieces to eat throughout the run.  You can try energy chews (like GU Chomps or Clif Shot Blocks).  You can try natural foods (like gummy bears, twizzlers, and honey).  I've even known a runner who packs a peanut butter and jelly sandwich and eats a bite of it throughout the run.  With any of these options you just need to make sure you are drinking plenty of water with it.

After the long run
After my long runs, the first thing I want is chocolate milk!  Chocolate milk is a great recovery drink because it has plenty of protein and carbs in it to help refuel and replenish your muscles.


You can also drink some type of protein shake...there are tons of options out there!  If you don't want a drink, eat something with carbs and protein in it.  Energy bars or that bagel with peanut butter will suffice after a run too!  Just be sure that no matter what you choose that you do it within 30 minutes after you exercise.  This is the time that your muscles are the most receptive to rebuilding stored glucose.  And don't forget to rehydrate with more water and/or sports drink after your run too!

QOTD: What is your before, during, and after your run fueling routine?


Don't forget to enter my SweatPink laces giveaway!

20 comments:

  1. I fuel with Cliff bars ahead of time, I find they're all I can eat without feeling sick while I run. During my longer runs I LOVE Jelly Belly Sport Beans- nothing like eating Jelly Beans while you run :) I usually only take water with me on my fuel belt, but should start taking Gatorade with me in one of the bottles. We'll see as I get further into long runs- 8 miles tomorrow (I hope!).

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    1. Oh yes I forgot about sport beans! I've never tried those but they sound yummy!

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  2. I used to use Gu gels but then I got freaked out about how much fructose is in them. I switched to the Clif Shot gels for carbohydrate-only gels, but for my long runs I use Accel Gel. I honestly don't like the taste as much, but I feel so much stronger using a gel with the carbs and protein.

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    1. Hmmm never paid attention to the fructose. I honestly don't like the consistency of the Accel Gels. Good for you for finding and feeling good about what works for you!

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  3. I cannot get over the texture/consistency of gels. Think I might try shot blocks. However, the sweet tooth in my loves you Twizzler/jelly bean idea:)

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    1. Yeah I can only tolerate the consistency of the GU brand. The others are too runny. Definitely try the twizzlers, jelly beans, or gummie bears!!!

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  4. I use GU too (vanilla or espresso). Many years ago, Clif shot had a toffee nut flavor that was awesome, but they don't make it any more :-(

    Cytomax during the run, banana before, smoothie or regular food after. Don't think too much of sugary chocolate milk for a recovery drink (plus I'm vegan, so milk = blech).

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    1. Oh that toffee nut flavor sounds good...hate they don't make it anymore! Yeah...chocolate milk wouldn't be good for you! :-)

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  5. I love Gu! vanilla is one of my faves, too!

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  6. @ Abby, I have a hard time with the texture of Gu gels too. I bought some Shot Bloks and Gu Chomps and I love them. You should try them out. The peach tea Chomps are my fave so far and Triple Berry Shot Bloks.

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    1. Oh yum! Peach tea chomps...I may have to steal one of those from you next time we run! ;-)

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  7. @Abby - I had a hard time with the Gu Gel texture too. I bought some Shot Bloks and Gu Chomps and I love them. y fave are the Peach Tea Chomps and Triple Berry Bloks!

    Give them a try!

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  8. How convenient that I'm researching this right now...

    I'm training for my first half, so I've never had to think about race fuel before.

    What kind of fuel belt do you wear? I've seen so many & don't know how to pick one.

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  9. Anne, good luck with your training for your first half! So exciting! I use a two bottle belt from Fuel Belt...www.fuelbelt.com I love it!

    I'm loving reading about everyone's fueling routines!!! :-)

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  10. Thanks for your comment on my blog today and YOU ARE SOMETHING AMAZING!

    Pre-run I like my oatie muffins that I make myself. During the run I am doing GU. I started with the 45 minute mark but have strayed from that. For my 18-mile run a couple of weeks ago I took one at 6 miles and then again at 12 miles. I tend to go by miles instead of clock time.

    Post run - protein shake and right now I have Muscle Milk powder although I really LOVED ProSource Nytro Whey and need to order some!

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    1. You are sooo welcome!!! I'm so impressed with your streak!!! I really want to try Muscle Milk...

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  11. Before-balance protein bar
    during- I use hammer gels and hamer solids. I am in love with hammer nutrition products
    after-usually whatever I can get my hands on, but I try to do a protein shake.
    Tomorrow I have a 14 miler on the schedule and I will be playing around with a few different options for fueling during my run.

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    1. How did your fueling go in your 14 miler today??

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  12. After 20 marathons I am stil figuring this out! Right now pre-run is GF toast with PB or banana oatmeal, during- Honey Stinger, Gu or "real" food (pretzels, dried fruit) and Nuun, post-race a protein shake.

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    1. Sounds to me like you HAVE it all figured out! :-) I'm gonna try the honey stingers one day! I know during my marathon I grabbed as many pretzels, gummy bears, and peppermints as I could at mile 16!!

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