Fuel your best run ever.
Here's a fun experiment: Walk into your running store's nutrition
aisle and then, super quick, take a peek at your fitness tracker. Is
your heart rate rising? It's no surprise if it does because, well, the
number of running gels, chews, drinks, and tablets on the market these
days is crazy overwhelming. And, of course, every package claims to pack
the best fuel ever.
"As the running craze has taken off, so have the fueling options out there," says Pam Nisevich Bede,
M.S., R.D., a sports dietitian with Abbott. "Some of these arise as new
science emerges, but most of them are there because runners simply want
options and every gut is different."
[post_ads]So, yeah, that whole "run your own race" concept needs to be applied
to your nutrition strategy, too. Joan Benoit Samuelson, winner of the
first-ever women's Olympic marathon in 1984, recommends using your
training runs as an opportunity to test out various fueling options. So
rather than tricking just your pace, distance, and duration, also make a
note of what you eat and drink. Write down the brand, type, even the
flavor. Did it contain fructose? Gelatin? How much did you drink, and
how often? And how did it make you feel?
Over time, you'll be able to identify what works best, says
Samuelson. For instance, you might feel really energized with a certain
brand's gels, but get runner's trots when something contains caffeine.
(PS: This is why running makes you have to poop.)
By the time race day comes around, you'll have pinpointed the best
fuels for you—and will be able to toe the start line with confidence.
The faster or farther you run, the more carbs you need.
As a general rule, most women need anywhere from 30 to 60 grams of
simple carbs per hour to keep their blood sugar and glycogen where they
need to be for optimal performance, says Nisevich Bede. But that's not
exactly a small range. So she recommends that, if you are running at an
easy or recovery pace, you stick closer to 30 grams and, if you're
pushing the pace, opt for 45 to 60 grams per hour. Start supplementing
early, too—about 30 to 45 minutes after you begin—to maximize the
benefits. And if you're running for less than an hour, it's cool to skip
the supplements altogether.
Extreme conditions require more fluid and electrolytes.
"Hydration is probably the single-most important fueling concern for
any athlete," says Benoit Samuelson, who constantly has to remind
herself to sip water during her runs, even when she isn't thirsty.
That's because "drier and hotter climates call for more fluids, but
humid days can cause sweat-fests, too. Any of these conditions mean that
runners need to hydrate and replace the electrolytes they're losing in
sweat." After all, electrolytes are crucial not only for proper cell
signaling, but also helping your body absorb fluids. (Side note: Should you start spitting out your sports drink?)
Nisevich
Bede says to aim to drink at least six to eight ounces of fluid every
15 to 20 minutes during your run, increasing fluids even further if you
find yourself losing more than a couple of pounds in water during your
runs. (You can weigh yourself when you get home to help monitor.)
Traditional carb- and electrolyte-containing sports drinks, as well as
"hypotonic drinks"—those designed for quick rehydration and electrolyte
provision, but not carb replacement—should be your first line of
defense. If you're still suffering from low levels of
electrolytes—sometimes evidenced by cramping—then consider salt tablets
or combination electrolyte tablets, which contain a mix of sodium,
chloride, and potassium.
Carefully experiment with caffeine.
Caffeine is a popular aid for enhancing performance, and Nisevich
Bede says it's well-researched and effective. "But if you're not a
habitual caffeine consumer or coffee drinker, you'll want to experiment
with dosage to see how your body responds," she warns. "Too much can
cause jitteriness, palpitations, or GI distress, all of which can wreck
your race."
Many gels or chews have more than 25 to 50 mg of caffeine per
serving. Start small, with one dose per hour and, if that sits well, try
ramping it up to two per hour. Alternatively, you can try consuming
some caffeine—either from a gel or straight-up coffee—about 30 minutes
prior to pounding the pavement. Benoit Samuelson likes to have a cup of
joe (containing roughly 95 milligrams of caffeine) prior to her runs.
"It gives me the little jolt of energy that I need to start my workout,"
she says. (Check out these 8 health benefits of caffeine.)
Check labels for fructose.
Whether you have a sensitive stomacho or a gut of steel, it's
important to make sure that fructose, a simple carb that's naturally
found in fruit, isn't the only simple carb that you're using
for fuel. "Fructose alone is not well tolerated during intense
exercise," says Nisevich Bede. "That's why a lot of fuels contain a
blend of glucose and fructose. It helps runners absorb more energy each
hour."
That said, some people have a known fructose intolerance, or find out
through running that fructose-containing gels don't sit well with their
stomachs (another reason it's important to test your nutrition before
race day). If that's the case, Nisevich Bede suggests looking for
glucose-only fuels, as more of those options, like Glukose Energy Gels, are hitting the market.
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Be aware of vegetarian and vegan options.
Gelatin is a popular ingredient in gummies and energy chews, but for
vegans and some vegetarians, this animal-based ingredient is a big
no-no. In that case, Nisevich Bede recommends considering a maple-syrup
based product, like UnTapped, or even dried fruit mixed with sports drinks to prevent fructose-only fueling disasters.
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