Calories During Runs

Replies to This Discussion

Permalink Reply by Paul N. Goldstone on October 10, 2010 at 1:45pm

Great topic Ruth,
Here is my input.
YES I have been coached to include solids on long runs.
Here are a couple of items that have worked for me on long runs.

(only intaking solids after an hr or so and only as needed)

1 - Natural Peanut butter on toasted spelt bread. Cut into quarters.
I prefer chunky and salted. the body of the toasted bread and chunky PB. Actually like the bits in my mouth to nibble on and distract my mind. Also the salt comes in handy on the longer runs, especially if it is hot or humid out for water retention. You're running in Vegas RIGHT ?

OR another solid,,,

2 - Forze gps bars, (see link)
They were very mild and well received by my body.
Ask Sheri about these, she liked them if I remember correctly.

http://www.mytritraining.net/profiles/blogs/forze-gps-terrific-nutr...

3 - Perpetuem A Hammer product.
Mixed into a thick paste in 1 of my fuel belt bottles.
Intake it almost like toothpaste + wash down w/ sips of water.

http://www.hammernutrition.com/products/perpetuem.pp.html?navcat=fu...

4 - Endurolytes Hammer nutrition.
-A few before
-2 or 3 every 45 mins depending on the heat and humidity.

http://www.hammernutrition.com/products/endurolytes.elt.html?navcat...

5 - Water: Slow Steady intake as to NOT get bloated or sloshy.

Personally I have gotten away from gels but as always, you need to do what works for your body. As you are well into your training, try any new items BEFORE you try them on a long run or on race day to be safe.
If you are loyal and happy w/ gels, one thing to look at is Caffine as an ingredient. Some gels have it, some do not. I've been told to either use all gels w/ caffine or NOT as to avoid a let down late in an event. I did experience this at Broad Street 10 miler a few years ago as My early gels had caffine, + later ones did not. At mile 8 I suddenly felt like I was wearing ankle weights as I hit the caffine wall.

You have become quite the student of your body and running and I know you'll be able to de-cypher your bodies needs.

Hope this helps. :)
Keep up the good woork.
Rubios anyone ??
Paul

Permalink Reply by joanna chodorowska on October 10, 2010 at 2:29pm

so for running you want to do less than the 20 calories cause you probably won't be able to digest all that. a male might be able to, but not a female. shoot for more like 100-150 and that will be a combination of foods - electrolyte solution, gels, solid food, bars, etc. but too much food causes the stomach to shut down and if it shuts down, you have to stop.
so my recommendations are not that far off from Paul's and everyone is different, so you do have to play with alot of things to know waht works for you. with you only having a few more long runs, we are running out of time for experimenting.
here are some other suggestions:
- HEED (by Hammer) as your electrolyte solution in bottles. 100 calories per hour generally. not concentrated.
- sweet potato slices (baked) with almond or peanut butter. this is waht i use now on the bike all the time. have not been running, so not sure but i think it will work! make into small sandwiches. so yummy! before, during and after :)
- electrolytes - need to make sure you replace those in case you get signs of dehydration. and i can go over that with you - that is what i do in my Race Day Nutrition sessions with clients!
- and what you eat before - the day, evening and morning of - your runs also makes a difference in how you feel. so lots to think about.
i just wrote an article that is in the new Liberty Sports Magazine about calories needed. just a guideline on how many calories to eat when training for long stuff. http://issuu.com/libertysportsmag/docs/lsm_octnov2010/32 here is the article!! happy reading :)
and let me know if you need more help!
joanna
sports nutrition coach
ww.n-im.net

Permalink Reply by Paul N. Goldstone on October 10, 2010 at 6:03pm

Check this out

http://www.coachcoady.com/?p=216
He's here on MTT as well.

Permalink Reply by Jeff Bauer on October 10, 2010 at 10:34pm

here's my two cents.

i found out the hard way that i cant digest anything solid during a long workout, it just sits in my gut like a rock. i tried bars during a long brick back in august and it basically ended the workout.

anything under 2.5 to 3 hours (max) i do just gels every 45 minutes and water. when its hot i need electrolytes too, and use endurolyte capsules. in this weather, the electrolytes in the gels seems to be enough.

3 hours plus, i use perpetuem as directed by captain paully below (thick paste with water) and bring gels too in case i feel like i need more.

afterwards i use recoverite.

ive also experimented with all different pre-race meals. ive had the best results with a protein drink right out of bed, then accelerade and 4 or 5 endurolytes, and a gel 15 minutes before (or my first shot of perpetuem on long days). sometimes i'll throw down a fresh juiced green drink too. this is when im doing a long run or ride first thing in the morning. if i have a full meal i need at least 3 hours to digest.

good luck.

Permalink Reply by Joe H on October 11, 2010 at 9:38am

what are they serving for your marathon? definitely try the sports drink they'll be serving on the course to get your tummy ready for it. I liked the sport jelly beans( a little salty but good), cliff rocks (kinda like protien lace milk duds) and protien bars

Permalink Reply by Ruth Furman on October 11, 2010 at 10:25am

Thanks all! Amazing advice and much appreciated! My sister-in-law had similar suggestions. I will start immediately with these tips. Cytomax is what they are "serving" on race day , plus guu , but I was going to train with perpetuem . Perhaps I will rethink that and train with Cytomax. I just don't want to have to carry too much "stuff" for the marathon day itself. I'm really excited but also a bit scared. Getting my nutrition and hydration right should help a lot.