Fueling For a Marathon 101 - Nutrition for Running I cant honestly say that I have tried all of them, but I have tried many varieties and have experimented with a combination of gels and energy bars during my long training runs and races. But if you start fading near the end of your workout, you might need a little bit more fuel onboard. You should ingest a liquid with carbohydrates and a little protein within the first few minutes (less than 30 minutes) after a No-Fuel/Slow-Fuel long run. That effort will help you work out the kinks and give you rock solid confidence that your race day nutrition will be spot on. When you have simple carbs before your run, you may start to feel your blood sugar drop 30 minutes into your workout, which can cause fatigue and loss of focus. In fact, I have even gobbled up one of these from time to time when I am need of a snack during the day. Find out what the best food options are before a weekday run, a long run and race day. Learn how to make your own electrolyte drink here. That said, I find this strategy to virtually cure issues with the spike/crash and GI upset in the marathon and highly recommend you give it a try. I wanted to thank you both from the bottom of my heart for starting the Academy and online community. LIVSTEADY also has a very low osmolality, meaning it exits the stomach quickly and does not require lots of water to digest. I like UCAN energy before races. Use our Marathon Nutrition Calculator to practice your nutrition strategy in training, and pay attention to your body during these sessions. When it comes to how easy or harsh sports nutrition is on your stomach, osmolality plays a big role. Many runners consume sports drinks, electrolyte mixes, or sodas during a marathon. After all, you just need to avoid low energy (physically and mentally) in the last 10K of the marathon to hold your pace and achieve your goal. Studieshave shown thatcarbohydrates in liquid form are the best food to consume during a marathon for most runners. Generation Ucan bars deliver on the most important test. I'd be interested to try Maurten someday. Soups, broths, salted nuts and nut butters, dairy, breads, crackers, and pretzels can be great to incorporate in your overall diet to help improve sodium intake. As an Amazon Associate, I may earn from qualifying purchases. Pasta can be one of the best foods for carb loading before a competition. An important part of taking in carbohydrates during the race is to take them with water, and take them consistently. (Theres been more than one race where the sports drink on course wasnt mixed correctly leading to many upset stomachs.). I had some stomach discomfort but I knew that the carbs would do me good. Maurten uses a hydrogel technology that makes the fuel super easy to digest and quickly accessible as you run. UCAN PRODUCTS. Maurten ProductsI have tried all of the Maurten fueling products. Their sport hydration drink mix mixes with water and provides calories and electrolytes. The coordinated deployment of hydrogen stations across the state is providing the freedom to travel. I also drink it on a daily basis just to keep my electrolytes in check in the summer months. When you first start running, its hard. Electrolytes are vital on hot days, while the carbohydrates from a sports drink or soda help keep your energy levels full. PodcastFest! No matter your marathon time, you can simply feed once every hour to maintain steady energy. Sign up to get 20% off Training Plans and get weekly tips from Greg himself! The number revealed by the Marathon Nutrition Calculator is more than just a number you cannot fuel your marathon with equal amounts of chocolate cake, sports gels, or broccoli and expect the same result.Not all calories are created equal when it comes to marathon nutrition and fueling your training session. At UCAN, we believe in the combined power of innovation, science, and sports nutrition. Please note that affiliate links {such as Amazon} may pop up on RTTF from time to time. Although the packaging a bit bulky compared to others. You will discover whether you prefer fluids or solids or a combination. Delivers a steady stream of energy to the mind and body. To gather a stronger understanding over time of how much you need so that you are optimally fueled on race day, without hitting the wall or having stomach problems. Login Coach Certification Course When youre putting in the hard work to train for a marathon, the last thing you want is your nutrition to hold you back. Should I pre-load with 2 or 3 servings of UCAN Energy before a long run or race? Your training sessions should be fueled in the same way as racing, but with some adjustments for volume and intensity. This has been a popular strategy and there are hundreds of products available that aim to provide fast-acting carbohydrates in lots of different flavors, textures and carbohydrate types (glucose, sucrose, fructose, maltodextrin, etc.). Try these methods in a few long runs. The only app with personalized training plans designed specifically for real people who want to accomplish something amazing in endurance sports. To avoid this crash, sports nutrition companies recommend re-dosing about every 30 minutes with a sugar-based energy gel, or to continuously sip at a sugary sports drink. I have used them effectively during races, as well as runs. You feel worse and worse until glycogen (carbohydrate) stores are all but depleted and youre forced to walk. At least for UCAN, a good protocol is 2 servings 45-60 minutes before your run then a serving every hour across the run. Now, I dont see this as a problem given todays hydration packs but if a runner isnt prepared to carry, then this strategy will not work. Liquid sources of calories are best for marathon training and racing because of the pounding effects of running. Many runners start out running HS Track or local 5k road races where nutrition during your runs isnt necessary. On the one hand, if you continue drinking your fluid calories, you could seriously upset your stomach and experience cramps, GI stress, or worse. 4-8 oz. You may not feel you need the fuel that early on, but it is better to start fueling early rather than waiting until its too late. Sara has Cran-Raz UCAN Energy as her pre-race meal before her marathons to load her muscles with glycogen and sips on a bottle of UCAN leading up to the race start. Or so I thought. UCAN is a slow-release fuel with the benefit of not having to fuel as often and avoiding blood sugar spikes and crashes. The general recommendations are to consume 30-60g of carbohydrates per hour (some people need more, especially if fueling for an ultra-marathon) after the first hour of exercise. Instead, we can focus on a high quality pre-run meal and a high quality post-run meal over our quick fuel. Before discovering Maurten, I always had the UCAN Energy Powder 30 minutes before the race. Having breakfast before a marathon creates a buffer like nutrition insurance which provides you with some extra carbohydrates if you under-fuel during the race. Once the race has started, your nutrition window or how often you eat or drink comes in 17-30 minutes increments. It will still take several long runs, hard workouts and tune-up races to fully dial in your optimal feeding schedule. The strawberry banana flavor does not contain erythritol and I plan to experiment with that one in my next training cycle. I was quickly struck by how the nutritional value overwhelmingly pointed to Ucan as a better option. and college teams rely on UCAN to be at their best. If the run is longer than 2 hours, I carry a Maurten gel with me and I take that when I have 5 miles left to go. Emily Sisson Fueled Her American Marathon Record Or only in training runs? They have 2 types of gels and 3 drink mixes. In my long quest to find the optimal fueling solution for my needs, I have found Maurten and UCAN to be the products that work best. The flavors Hammers apple cinnamon was my favorite did make them palatable, if nothing else. (2012), Subscribe for updates and get the FREE eBook:5 EASY ON THE GO SNACK RECIPES, Your email address will not be published. But on the other hand, if you stop taking in your liquid calories, you risk emptying your calorie tank and bonking. Running longer runs and marathons without fuel means energy levels, and blood sugar levels, fade over time. This would then keep the brain happy (it uses glucose and tightly monitors blood glucose levels) and would provide some glucose for the working muscles. I too struggled with the gus and hammer gels for my first 3 marathons. In the 6-12 weeks leading up to your race, you should be practicing your race-day nutrition strategy in training. My testing and research has definitely paid off, not only for my health but my race times as well. I finally feel like Ive solved the fueling puzzle for my runners.. So glad I found UCAN! You can move it up or down to understand how much weight makes a difference in marathon nutrition. When I use UCAN, I drink a full serving of the Energy Powder 30 minutes before I start. The others are chocolate peanut butter (sounds amazing), peach passion (worth a try) and coffee bean (yuck, I am not a fan of coffee). Now, there's also the UCAN Edge gel. Maurten is a fast-acting energy source that allows you to easily digest and use a large amount of carbs which has shown to enhance performance. How to Prepare for a Half Marathon: Half Marathon Fuel Strategy This makes sense, of course, because even if you arent running a marathon, your blood glucose level will fall after 2-4 hours. He is a certified coach, Cat 1 cyclist, and is a freelance writer having been published in many of the worlds largest endurance sports publications. Manage Account Consume the serving over a 5-10 minute span rather than sipping on it slowly like a traditional sports drink. It all comes down to what works for you. This field is for validation purposes and should be left unchanged. There are benefits of carb loading for runners 2-3 days in advance of the race. The bar is dense and doesnt have a real distinct cinnamon flavor. We offerfree shippingfor all orders $200+. If the traditional strategy of sugar-based fueling has not worked. I was so excited when the Edge gels came out but they were a flop for me. Zach has a degree in Exercise Science and Psychology. ", Former NFL Quarterback, 2020 Comeback Player of the Year. Ucan is definitely the way to go for me. Heres the back-story: As you run the marathon, your gut gets dehydrated and blood is shunted away from it to the working muscles. You know what they say about the best-laid plans Marathon nutrition is not as simple as writing a plan and executing it. Race Weekend Marathon Fueling - Outside Online As long as you practice with bars during training runs, you should have no problem using them as fuel during races. A one hour 10 minute PR huge icing on the cake that I can eat now that I have burned all of those calories! Personally the aftertaste of this was not a winner for me. Most of your calories should come from liquid sources such as energy gels. And thank you guys for all your support! The performance benefits of carbohydrates were discovered many decades ago and since the 1970s, fast-acting carbs like simple sugars (i.e. With some experimentation, you can use more or less UCAN each feeding and/or take it more and less frequently. Compared to Tailwind, thats a little less carbs (fuel) and a little more sodium per scoop. You have steady energy for the bulk of the race and avoid the GI issues found with the fast-acting carbohydrates but then get the big energy burst in the home stretch. I dont feel the soreness or aches and pains after a long run and I still have energy 2 or 3 hours later. Marathon Nutrition Blueprint - Runners Connect The Guaranteed Formula To Never Hit The Wall Again GET MINE NOW - $79 This is a one-time payment and you get lifetime access, so you can get custom race fueling plans for any future races from the half marathon to the ultra. Its a slower energy burn so thats going to keep you satiated longer, for at least a couple hours, says Seebohar. For food/food-like products, ingest every 30-60 minutes depending on the product. It was a part of my routine in the NFL, during my recovery, and I use it daily. It did not take me long to figure out that I could cut them into easily manageable bite-sized pieces that were easy to transport and easier to chew on the run. -Jayme N. Use our referral number MTA to save 20% on your order. For me, Ucan bars deliver taste (notably chocolate), a powerful fix of fuel and ingredients I feel comfortable with. Fuel early and often! Dialing in your nutrition approach takes time since trial and error is the most effective way to arrive at a nutrition approach that works for you. It seems that marathon fueling is so individual that it simply takes lots of trial and error in training and tune-up races to find the strategy that works best for you. Based on fueling and hydration recommendations, you may need 1-2 scoops per hour of racing. He is a graduate of the University of California Los Angeles where he had a legendary career, winning 4 NCAA Championships. Save 10% on all UCAN products by using this link. I used to feel a crash a few hours afterwards and I dont get that anymore with UCAN. I don't use UCAN Energy Powder on race day; I use Maurten gels. Save 10% on all UCAN products by using this link. who was introduced to UCAN by his nutritionist while training for the 2009 NYC Marathon. . In the last 30-45 minutes, ingest a gel (once) or ingest sports drink (4-8 ounces every 15 minutes). But if you go out and do 10 miles at race pace, you might need 4-6 gels to fuel your workout. High osmolality means that there are lots and lots of small molecules in a given space, and each one of them needs to be transported (by water molecules) through the stomach barrier and into the gut, says Bob Seebohar, former U.S. Olympic sports dietitian and founder of eNRG Performance. You breathe heavily and, You dont have to be a runner for long before you, I love the 5K. Fellow U.S. marathon stars Sara Hall and Emma Bates also relied on UCAN to power them to top 10 finishes at this year's World Championship Marathon. All Rights Reserved. Since the marathon lasts 2, 3, 4, 5 and even 6+ hours, it makes sense youd need to fuel to maintain your blood glucose level. Then, well guide you through the details of creating a nutrition plan for marathon training and racing. In the Combo Strategy, you use the slow-acting method (Strategy #2) for the bulk of the race but then add fast-acting carbohydrates (Strategy #1) in the last 30-45 minutes of the race. I am using these for a powerful but healthful boost during a training run or competition. Write us an e-mail : sales@generationucan.com.au, EXPRESS SHIPPING If you order before 12am, your package will be received within 2 days. Third, just because its an easier method doesnt mean you wont need to experiment. In general, alow carb diet for runnerisnt going to help with performance, though it can be helpful for teaching the body to use more fat for longer distances. The energy release is so prolonged, in fact, that it massively improved the lives of children with a rare metabolic disorder, the initial reason for UCANs existence. You shouldnt be shedding pounds in the middle of the season. As a former college athlete and an avid runner, I have firsthand knowledge and experience about how nutrition plays a role in performance and overall well being. You shouldnt need any solid food during a marathon, as this will be difficult and maybe even painful to process mid-run. Dont forget to practice your fueling strategy in training and adjust based on the sessions duration and intensity. Marathon Fueling with Pro Runners Sara Hall, Emma Bates and Coach Greg McMillan Marathon Fueling with Pro Runners Sara Hall, Emma Bates & Coach Greg McMillan Watch on In this blog, we dive into the fueling routines of some of the fastest women marathoners in the world. Most endurance energy products have simple sugars or maltodextrin as their carbohydrate source and deliver quick bursts of energy that require repeated re-dosing. 25th Floor - 700 W Georgia St, Vancouver, BC V7Y 1B3, The Performance Zone: Your Nutrition Action Plan for Greater Endurance & Sports Performance, An average runner will burn anywhere from 400-600 calories per hour during an easy-to-moderate run, Carbohydrate Recommendations for Marathon Runners, Hydration Status After an Ironman Triathlon: A MetaAnalysis, Energy expenditure comparison between walking and running in average fitness individuals, 1 gel and a mouthful of water or electrolyte mix (<30 calories per serving). The vast majority of your training sessions will be done far below race pace, which means you will be burning fewer calories. I got my first Boston Qualifier today with a 21 personal record!, Meet Coach Greg Osmolality is a term describing how quickly a solution clears your stomach and enters the gut. I, myself, made the switch to this strategy a few years ago and found it to easily overcome the issues I had with the spike/crash and GI upset in marathons (from using Strategy #1). BCAAs and creatine are not necessary supplements if one is getting enough protein in the diet. Rather, your body weight should stabilize as your training load and performance increase. And this should be the biggest take away. Fuel smarter on-the go with our sugar-free energy gels. After working with thousands of marathoners from charity marathon groups to Boston Qualifiers to Olympians, I wanted to provide a quick overview of the three most common strategies that Ive seen work. With LIVSTEADY, you dont get the spike & crash in blood sugar and energy that you do from fueling with simple carbs. . Our community of athletes, experts and ambassadors are changing the game and inspiring a new generation to say UCAN! Can they be used together? This is an important step to having your gut able to tolerate different carbohydrate foods. They also have an energy powder you can mix in your water and/or have beforehand. Try our product quiz. For some, the gels available at most aid stations will suit their needs. Clinically proven to help maintain stable blood sugar, LIVSTEADY supports increased productivity, sharper focus, and optimal energy levels. The top three ingredients for all of the Gu Energy gel options were maltodextrin, water and fructose. Protein bars. An average runner will burn anywhere from 400-600 calories per hour during an easy-to-moderate run. Using this combo method, you avoid the issues early in the race so your GI tract is more receptive to the (diluted) fast acting carbohydrates late in the race. If you start experiencing stomach distress, yet all your calories are coming from liquids and bottles, the risk becomes two-pronged. Then once that is dialed in, try it in a tune up race. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This field is for validation purposes and should be left unchanged. FREE SHIPPING Get a free shipping on all orders over $200 (Australia), HAVE A QUESTION? 1 serving of Energy Powder has 20g of LIVSTEADY carbs and delivers 60-90 minutes of steady energy; 1 serving of Edge has 15g LIVSTEADY and delivers 45-60 minutes of steady energy. Before diving into the numbers, lets talk about thekindsof foods you should eat during a marathon. First and foremost, every endurance athlete must practice with various nutrition options before race day. improved the lives of children with a rare metabolic disorder. UCAN delivers a steady flow of energy to help you avoid the dreaded bonk! I had GI issues from time to time, and wanted something that would give me a boost without side stitches or other dilemmas. There are no flavors: Love UCAN for pre race. This is especially important during a marathon when you want to be able to access carbohydrates as quickly as possible. Strategy #2) Slow Acting Carbohydrates The Alternative Strategy. The fueling begins 15-30 minutes before the race start. The top three ingredients in the Ucan bars are SuperStarch (hydrothermally cooked non-GMO corn starch), protein blend (whey protein isolate, milk protein concentrate) and isomaltooligosaccharide. Low-sugar energy snacks to help bring out your personal best. (Ucan) Angie prefers to take one serving of Ucan before the race and then carry one serving in a small hydration bottle and sip it as she goes. Hi Henry have you tried the bars during races? After all, thats what the aid stations provided. Thanks Trevor, sorry I missed your reply! 8 2/3 tbsp cornstarch or tapioca flour ( (70 grams)) 1 packet True Lemon drink enhancer 1/8 tsp salt 1/8 tsp Morton's Lite Salt 16 oz water Mix all ingredients together and pour into two 8 ounce fuel bottles. Electrolytes are especially important if the weather is hot and/or humid and/or if you are a heavy sweater or a salty sweater. It's why we do what we do every day. UCANs breakthrough complex carbohydrate, LIVSTEADYTM, delivers consistent energy and helps maintain stable blood sugar. So, the next dose was designed to catch the blood glucose before it fell too low (you often hear this as a sugar crash). For example, a runner might use UCAN or another slow-acting carbohydrate for the bulk of the race but then supplement with a fast-acting gel or sports drink in the last 30-45 minutes for the sugar high. Some runners even choose a caffeinated fast-acting carbohydrate source for an even bigger mental boost. This worked well until one time when it was just too much for my stomach during the, Remember, this is the fueling approach that works for me and every runner is different. She also relies on UCAN to. -Karen J. It comes in seven different flavors, including one caffeinated flavor (matcha). What works best for me is to take about 2 servings before the marathon starts. SuperStarch is a smarter energy source to avoid the spike & crash in blood glucose that commonly occurs with most simple carbohydrates like sugars and starches. Marathon Fuel Before Running This one is kind of given, you need to make sure in the days leading up to the race, you are only eating those foods you know sit well in your stomach. While the blood glucose level is really important to fuel your brain, running also pulls some glucose from the blood so as you run your marathon, you need glucose in the blood to supplement the intramuscular fat and carbohydrates that are the primary fuels for marathon running. Remember to start fueling 15-30 minutes before the race, and then continue fueling every 17-30 minutes through the race. If your calorie expenditure is greater than your calorie consumption, you will start losing weight and you will no longer be able to fuel your workouts. Prioritizing the fuel you put into your body will have you on track for your best marathon training block yet, and youll be well on your way to crushing your goals. They do not cost you anything to use, but are a huge help to support the ongoing content creation process. Aim to consumer mostly liquids such as energy gels, plus electrolyte mix and water. On Sunday I completed the Austin Marathon. It is flavored with real fruit so has less sugar than other fueling products. But for those still sorting out GI distress, bonks and other issues, I would recommend experimenting beyond the go-to gels. Fueling for a marathon involves looking at many factors, which we will discuss in this post. Add caffeine if you like. They have gels now so they may be great running gels for sensitive stomachs. No-Fuel/Slow-Fuel Long Runs | McMillan Running Keep them frozen as long as you can because they will melt, especially the chocolate/peanut butter bars (which are my fav)! Experiment to see the quantity and frequency that provides the best energy with the least GI distress. If you see or feel salt on your body or clothes after exercise, this can be an indication you are a salty sweater. The longer you run, the more calories you will burn. For all but the last 30-45 minutes, use the Strategy 2 regimen above. In fact, studies show that energy deficits greater than 1,000 calories a day have been measured in ultrarunners (Costa et al., 2013a; McCubbin et al., 2016).The good news is that our body stores "fuel" in the form of glycogen in muscles and liver . I am so happy that I stumbled upon the MTA podcasts and am excited to be a part of this group! Traditional energy gels and sports drinks with maltodextrin and simple sugars have a high osmolality, which is why many runners experience GI distress when they consume them repeatedly. One of the keys to marathon nutrition performance is that it involves much more than the run itself. Low-calorie electrolyte mixes not only provide fuel and hydration but also increase absorption of carbohydrates. Instead, it is best to prepare a meal plan that contains a mix of carbohydrates, healthy fats, and protein to fuel your workouts. You can concentrate the Energy Powder with 4-6 oz. 4x U.S. Olympian, Boston & NYC Marathon Champion. Its important to recover with carbs and protein for endurance athletes in order to replenish glycogen, especially after a long run. The fueling begins 15-30 minutes before the race start. We start with non-GMO corn and apply a patented, natural cooking process with just the right amount of heat and moisture over a long period of time. They recommend one every 60 minutes. The advantage of Maurten is that it allows you to take in more calories and carbohydrates over the course of your run, which has shown to enhance performance. You can drink it without any liquid. Let's discuss. You'd take 1 scoop to start the race and 1 scoop per 60-90 minutes running so you'll need to pre-mix and ensure you can tolerate that volume of water. Energy bars. Dathan Ritzenhein's Marathon Fueling Journey - PodiumRunner Then finally after learning from these experiences and tweaking your plan, you can feel very confident that you have the best strategy for you. Stomach troubles derailing your marathon fueling?
