LOLZLetter 259 | Fuel to Run: Secrets of Effective Nutrition During Your Long Runs
With dietician Stevie
Welcome,
This week I am continuing the newsletter and talking with another dietitian, Stevie. For the second half of the series, I'm looking for 3-4 runners (yes, YOU) who have had success with adding my nutrition and fueling strategies to their long runs and marathons. If that's you, I want to tell your story. Send me an email at fueledbylolz at gmail dot com.
Anyway, over the weekend, I ran the Rose Bowl Half Marathon. It's one of my favorite halves in Los Angeles. The course is fairly hilly (over 600 feet of elevation), but there are cheers and spectators the entire way. On Sunday, it was supposed to rain, but then it didn't, so it was fairly humid. I ended up running 1:36.58. Not my fastest, but it seems like the Los Angeles Marathon training cycle has been an uphill battle the entire way, so I was excited to get a fairly fast half marathon in. Up next is likely the Surf City Half Marathon in Huntington Beach in two weeks. Now, onto the newsletter.
If you missed last week with Alissa P, you should definitely check it out. There is a lot of quality information about fueling.
About Stevie:
Stevie Lyn, a seasoned nutrition professional with over ten years of experience, specializes in sports dietetics and clinical nutrition. Her background as a collegiate lacrosse player and a dedicated endurance athlete, including ten full Ironman triathlons and numerous marathons, underscores her expertise in nutrition for athletic performance. Stevie's approach blends evidence-based practices with practical strategies to enhance both physical and mental health. She holds a BS in Dietetics and Nutrition from SUNY Buffalo State College, an MS in Applied Nutrition from Northeastern University, and is a Board Certified Specialist in Sports Dietetics. Despite an autoimmune disease diagnosis, she remains committed to promoting active, healthy lifestyles.
What have you found to be the best amount of fuel to take during a marathon?
Early and often for fueling! I personally have aimed to push my carb/hour goals to 75-80g/hour. It's going to be different for each athlete, but if we're going to run the marathon (or longer) distance, I encourage my athletes to aim for 60g/hour as a bare minimum. Research shows there can be benefits for most in the 60-90g/hour if running (or swimming or biking!) 2+ hours, with some athletes benefiting from potentially up to 120g/h.
How do you know if you've taken too much fuel?
When it comes to in-workout fueling, there is some trial and error as you practice and 'train the gut'. So if increasing fueling doesn't feel good the first few times, it could be that your body still needs to get used to taking in and digesting your fuel sources. It's also important to note that you should be practicing at ALL intensities. If you've been at it a few weeks and you're getting some negative feedback like burping, gas, and other GI upset, it would be a good time to mix it up a bit. It may be that you need to try a different product, drop back the carbs/hour, you're taking too much or too little sodium etc. At this point, I'd recommend working with a sports dietitian to do some troubleshooting!
Do you recommend fuel with caffeine?
This will vary between athletes-- some people are sensitive to caffeine and it can negatively impact performance. But, many do just fine with it! Just like anything else in your fueling-- practice it! There are a number of performance benefits from caffeine consumption during exercise.
Which is better: liquid or gels? (or something else)
I recommend BOTH! Especially when reaching for that carb goal of 60-90g/hour. It's all about having tools in the toolbox on race day. Different flavors, textures, etc. Plus, when we pair fluids with carbs/electrolytes + gels and/or chews, we're getting a variety of multiple transportable carbohydrates meaning we'll tolerate more per hour. Having a combo will help you check the 'big 3' of fueling-- carbs, fluids, and sodium. Plus, sports drinks are also going to help with proper hydration.
How can someone get enough fuel for a marathon with "real food"?
Whew- this is one I really don't recommend, especially if we plan on racing the marathon distance. The higher the intensity of the run, the more likely there will be GI upset as your body will take the resources away from digestion. Protein, fat, fiber-- which we'll find in those solid real foods slow digestion, which is never ideal or recommended during a high intensity race.
Anything else you want to add?
Fueling your race and your goals is very personal! Don't be swayed by what pro runners are doing and using for fuel-- they aren't experts at nutrition by any means and I see them under-fueling or being biased about products based on who is paying them. I encourage everyone to try different brands, flavors, textures and don't be afraid to fuel. I am always fueling workouts under that 60 minute recommended sweet spot because it helps ME feel good and keeps me healthy. If you're really struggling, there are so many great sports RD who can help, make fueling your superpower this year!
You can follow Stevie on Instagram! She posts some great stuff and also some really funny stuff. Thank you Stevie for your time.
What is Keeping me Entertained?
Castle to Coast 8.2 Mile Race (7:23 pace)
Jenny Simpson Aims for Her Fourth Olympic Team—While Running into the Unknown
Why Stationary Cycling Is Beneficial (for Runners)