Comments on: marathon meals: fueling on the go

By: The Get In Shape Girl

The Get In Shape Girl — Fri, 14 Oct 2011 01:25:56 +0000

One major thing for me is that I have a hard time chugging water before a race to hydrate. So I make sure to really focus on that leading up to the big event.

By: Heather @ Dietitian on the Run

Heather @ Dietitian on the Run — Wed, 05 Oct 2011 17:15:26 +0000

Jonny, thanks for your comment. Practice is totally essential! I’ve even experimented with a few things on shorter runs, just to see how it works out.

By: Jonny

Jonny — Tue, 04 Oct 2011 20:15:13 +0000

Also, don’t forget, practice eating while you run well BEFORE long races. Usually races will identify in advance what they’ll serve for drinks (almost always the lemon lime flavor of powerade or gatorade) and gu/food. Practice with those flavors to see if what the race provides you is ok for you, otherwise you will need to work on carrying your own.

By: Karen

Karen — Wed, 21 Sep 2011 21:08:46 +0000

I find that Electrolyte Stamina tablets or MetaSalt capsules are better alternatives for endurance athletes than sports drinks, they are more portable and do not cause GI distress- drinking water alone can cause hyponatremia. Also an insufficiency in electrolytes, which is cumulative, causes muscle fatigue. A carb/sugar based supplement is necessary, but most people are not adequately supplementing electrolytes before/during/after a race or training session, particularly magnesium. If you are a heavy sweater….then you need even more.

By: Heather @ Dietitian on the Run

Heather @ Dietitian on the Run — Wed, 21 Sep 2011 15:37:12 +0000

Very true, Scott! Fruits are a great source of natural sugars/carbohydrates.

By: Speed work Scott

Speed work Scott — Wed, 21 Sep 2011 12:29:22 +0000

Mike Arnstein is a vegan runner that just won Vermont 100 mile. Sure there is more and more vegan elite athletes out there but the funny thing about Mike Arnstein is that he won the V100 on his fruitarian diet lol!

Nothing beats fruit for before, during and after in regards to athletic performance.

By: Heather @ Dietitian on the Run

Heather @ Dietitian on the Run — Tue, 20 Sep 2011 18:37:14 +0000

Great tips from you as well, Karen! All goes to show that each person has to find the routine they like – I’ve never had success with the gels, but am a big fan of the Shot Bloks and/or Larabar snack!

By: Heather @ Dietitian on the Run

Heather @ Dietitian on the Run — Tue, 20 Sep 2011 17:24:42 +0000

Krissy – I’ll head over to your post and be in touch soon!

Michelle – so great to hear you’ve found the routine that works for you! Even recommending “timing tips” can be hard, because each athlete truly is unique in what will/won’t work for them.

Martha – I LOVE Nuun tablets! I actually just started using these and have been really pleased. I have to pay even more attention to sodium, as I sweat a lot, too – once I found my routine with electrolyte replacement + fueling, it made all the difference in the world!

Thanks, Lauren! Accelerade is another favorite of mine, too

By: Karen

Karen — Tue, 20 Sep 2011 17:09:58 +0000

Thanks for your tips! I trained for my first marathon last year and learned the hard way that I can’t stomach taking gels/gu with anything but water. It causes a bad reaction (and is more common for people than I expected!) when taken with gatorade.

I found last year that taking a gel/gu at miles 6, 12 and 18 really helped me fuel properly for the marathon. I didn’t experience “the wall”. I alternated drinking water/gatorade throughout–but made sure to take the gu/gel with water!.

By: Mamacita

Mamacita — Tue, 20 Sep 2011 16:47:55 +0000

Great post! And of course I love the pic. Good luck as you train for October Marathon.

By: Lauren @ Sassy Molassy

Lauren @ Sassy Molassy — Tue, 20 Sep 2011 15:44:30 +0000

Great article, Heather! I find that eating some real food (larabars) and also having shot bloks or Clif shots on hand during 2+ hr runs are really helpful. During my first few marathons I only fueled with gu and found that my stomach got really upset from all the sugar, but fueling with other things that are a little slower to hit the blood stream has helped. I also love accelerade or half gatorade/half water in my handheld water bottle.

By: Martha

Martha — Tue, 20 Sep 2011 15:31:34 +0000

Hi! I’m surprised you didn’t list Nuun tablets! These are electrolyte hydratipon tablets that don’t contain all of the sugar that Gatorade and Powerade have. they taste terrible unless you are actually sweating and they have really imporved my performance in endurance events! Check them out at http://www.nuun.com

By: Michelle

Michelle — Tue, 20 Sep 2011 15:30:28 +0000

Hi! I’ve done over 5 full marathons and I too went through the experimentation phase with GUs, Chews, Beans, etc. This is what has worked ideally for me. (Please note I have a sensitive stomach and sweat a LOT while racing) During the race, I hydrate with Cytomax in Tangy Orange and use GU – Jet Blackberry and/or Vanilla every 35 mins. It says to GU every 45 mins but it takes me about 15 mins to digest so I take it early. I have been following this routine for the past year and I haven’t hit the WALL until mile 25. Immediately after a run I have a protein drink (Muscle Milk Light in Chocolate) to replenish my muscles.

By: Krissy @ Shiawase Life

Krissy @ Shiawase Life — Tue, 20 Sep 2011 15:22:25 +0000

Thanks for this post! Great timing, as I just posted today about my quest for the right fuel as I am training for my first full marathon! I am definitely open to suggestions and feedback!!!