LOLZLetter 29| Fueling Part 2
Welcome.
Last week, I discussed the importance of taking fuel during longer races.Over the weekend, I ran an 18.12-mile race. I planned to use a combination of Gu (mile 5), Maurten (mile 10), and Maurten (mile 15). Ironically (since this week is about fueling), 2 out of 3 of my gels fell out of my pocket around mile 1, so I was forced to use the on course aid.
At the NYCM last year, I alternated between Maurten/Gu every 5 miles. I'm lucky that I can use pretty much any gel. I like that GU has caffeine and I feel trendy taking Maurten.
But enough about me, this newsletter is about different fueling methods from gels to powders to gummies. Please know there are far more fuel options available than this newsletter can cover. What works best for you during longer races is a trial and error process.
There are five preferred means of fueling: gels, chews, bars, hydration, and real food.
Gels:
What are they?
Gels are the most common fuel for training and racing. Gels are a single-use pack of carbohydrates. They are usually thicker and need to be washed down with water.
Why take a gel?
Energy Dense:Easier to take more carbohydrates during an event.
Portable: Of any fueling source, gels are the easiest to carry.
Gels come in more flavors than any other fueling option.
Options:
Gu: This is what most people think of when they think "gel." It’s available in many different flavors from caffeine (like their Gu Roctane) to gluten-free and vegan.
Clif Energy Shot: Clif is 90% organic with 8 flavors, has thin consistency, and is the official sponsor of the Boston Marathon.
Honey Stinger: Uses honey as a sweetener and has many organic, dairy-free, soy-free, gluten-free, and kosher options. Did you know honey has the same glucose to fructose ratio as fruit? (I did not know until looking into it!). In theory, if you can eat fruit without getting an upset stomach, then Honey Stinger should work too.
Huma: Made from real food, including chia seeds, fruit cane sugar, and brown rice syrup. With real food/fiber, Huma sometimes gives people more stomachaches than other brands.
Gatorade Endurance: At 80 calories per package, it's thinner and easier to consume.
Maurten: It was created for the Sub 2 Hour Project. Uses a unique type of fuel called "hydrogel." Hydrogel achieves smoother transportation of carbohydrates with fewer stomach issues. Plus, Maurten has twice the carbs as other fuels.
Chews
What are they?
It’s essentially a gel but in a chewable form. Do you hate the consistency of goop? Maybe a chew is more your style.
Why take a chew?
Easier to digest
Less messy: Have you ever had a gel explode on your face in front of a race photographer? Just me? Ok. :)
More than one serving: If you don’t want to take all of the chews at once, you can store them for later.
Options:
Clif BLOKS: It's easy to track energy intake because they come in 33 calorie cubes.
Honey Stinger: Comes from natural energy sources. It is organic and sweetened with honey and tapioca syrup.
Bars:
What are they?
A solid and dense caloric source. They’re often used more for ultra races or biking events. Bars usually taste “the best” but are a lot harder to consume while running fast.
Why use bars?
Taste the best: There are more bar flavors than any other type of fuel.
Better for sensitive stomachs before or after a race.
Options:
Honey Stinger Energy Bars: Made with 30% honey and has 23 different vitamins and minerals.
Generation UCAN: The only bar to use SuperStarch (a naturally cooked non-GMO food starch that delivers a slow-release of complex carbs). Keeps blood sugars more stable for longer periods of time.
Portable Hydration:
Why Use Portable Liquid Hydration?
Every runner needs hydration to run their best race, but not all hydration is created equally. Water is better than nothing, but hydration with electrolytes is the best. The downside is carrying your own hydration is cumbersome and heavy.
Why Bring Liquid Hydration:
Rely on yourself: If you have a specific formula of hydration that works, then you can bring it and know what to expect.
Hydration formulas absorb carbohydrates the fastest of any fueling method.
Usually comes in powder or tablet form so you can make it as strong or as dilute as needed.
Options:
Nuun: The first company to separate electrolyte replacement from carbohydrates, resulting in zero-calorie tablets.
Gatorade Endurance: Offers a multi-carbohydrate blend to help lower the risk of stomach discomfort. It’s the most commonly found endurance formula at races, including RnR, Boston, Chicago, and New York Marathons.
Skratch Labs: Verified as non-GMO, gluten-free, dairy-free, vegan, kosher, and provides a full serving of fruit.
Generation UCAN: Zero calories and no added sugar. Generation UCAN: has 5 essential electrolytes to prevent cramping and dehydration.
Tailwind: Complete calories, electrolytes, and hydration. It dissolves on contact with water.
Real Food:
Some runners opt to eat real food like a sandwich or even candy while running. Remember, it's very individualized per runner. Like any fuel, you should always test during training.
Here are the basics of consuming real food:
For 1-3 hours of running: Consume 25-60 grams of carbohydrates per hour.
For more than 3 hours of running (marathons, ultra marathons): Consume 30+ grams of carbohydrates per hour.
Sandwiches/Fruits vs. Candy:
Remember, when running long distance, you need sugar and carbohydrates. It's not the time to eat high fiber foods. Your body will not thank you. When I ran the Copper Mountain Trail 25k last summer, they had sandwiches and Swedish Fish at the top of the mountain. At 12,000 feet, Swedish Fish never tasted so good.
Here are a few popular options:
Banana
Applesauce
Sweet potatoes
Peanut butter and jelly sandwich on white bread
Low fiber cereal
Candy like gummy worms, Swedish Fish, jelly beans
Like anything with running, it's a trial and error system. Only you can figure out what works for you.
Giveaway Time:
This week, I'll be giving away a fuel variety pack of several of the fuel brands. If you want to try and stock pile a bunch of fuel, this giveaway is for you.
All you need to do is share the newsletter and share your favorite fuel. Don’t forget to tag me on social media or email me so I know. A winner will be announced next week in the 30th LOLZletter.
Thank you to everyone who has shared!
Sharing to one person or 10,000 only takes a second, and it’s the best thing you can do to help the newsletter grow! My goal is to reach 1,000 subscribers by the end of the summer. Currently, the newsletter has 968. Can we reach 1,000 before the edition 30? I think so!
Finally, any feedback, good or bad, is always helpful. Is there a specific topic you want to see more about? Don’t be a stranger and let me know! This newsletter came about because people wanted to know more about fueling.
Fueling is like anything with running. Only you figure out and experiment what works for you.
What is Keeping Me Entertained this Week:
Brad Lindeberg: Running on Dad Jokes: While I don't have a Strava (and don't plan to), I can say Brad is supportive to all runners.
Ali on the Run Show Episode 166: Rachel Wyman, Owner of Montclair Bread Company & Founder of Fueled by Doughnuts Run Club. If you are NJ/NY local, you know how good Montclair Bread Company is. If you ever come to the garden state, besides a diner, you should stop here.
Justin Grunewald is Honoring His Late Wife in a Big Way on Sunday
How Brittany Ran Her ‘Marathon’ With 50,000 Extras: I'm still in shock they did this at NYCM.
Giveaway Time:
This week, I'll be giving away a fuel variety pack of several of the flavors and methods to fueling. All you need to do is share the newsletter as well as share your favorite fuel, tag (or email me, so I know). You can share and tag me anywhere:
Winner will be announced next week on the 30th LOLZletter.
Thank you to everyone who has shared!
Sharing to one person or 10,000 only takes a second, and it’s the best thing you can do to help the newsletter grow! My goal is to reach 1000 subscribers by the end of the summer. Currently, the newsletter has 956. Can we reach 1000 before edition 30?
Any feedback, good or bad, is always helpful. Is there a specific topic you want to see more about? Don’t be a stranger and let me know! This newsletter came about because people wanted to know more about fueling.
You can email me at FueledbyLOLZ@gmail.com. All feedback is helpful, good or bad.
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