Runners-when do you REFUEL and what type do you use?

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  • runningchick70
    runningchick70 Posts: 192 Member
    I have done eight half marathons, one full & a tri. I am currently training for another full & an ultra. In no way am I a believer in the deprivation training for myself, especially w/ the high heat & humidity. My body needs liquids & fuel for these long runs. I drink watered-down Gatorade & use Gu gel because through trial & error I've found this is what works for me. One of the big things w/ your training runs is to find out what works best for you. You can find a big variety of gels, sport beans, bars, etc. at sporting goods or running stores. Get what sounds good to you & try them out on your runs. I will Gu every 45 minutes on runs lasting longer than 90 minutes. Good luck to you!
  • fabfindz05
    fabfindz05 Posts: 92 Member
    I take Stingers before I run. If it's especially hot (which it tends to be in Texas), I'll take a Gu as well. After that, I take a Gu every 40mins to an hour. I always have water with me and usually drink every walk break. I do run\walk.

    For my half marathons, I always take Stingers and Gu before and every 40mins after that, depending on the heat. I'm out over two hours, so I need the fuel.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    I'm a proponent of deprivation training. I don't use any fuel on a run of any distance (up to 21 miles, currently). This trains the body to more efficiently use it's own energy sources. Same thing with fluids. I don't use any sports drinks. I rarely take water as it's just not necessary unless it's really, really hot. There is no performance degradation until around 5% of body weight lost in fluid, and no real physical signs of dehydration until you get closer to 10%. Most of us are never even going to come anywhere near that rate of loss. My last 20 miler, I weighed before and after and I lost 5.5 pounds on a mid 70°F day. That's about 4.5% of my body weight. I finished with negative splits, running the last two miles faster than any other mile.

    All that being said, I will do one or two long runs with the gel that I plan to use in a race. For a HM, I will take one gel at an hour. For a marathon, one every 45 minutes. So, I test this on my long run, just to make sure they settle well on my stomach.

    Interesting that this article showed up today

    http://www.active.com/running/Articles/The-Benefits-Of-Running-On-Empty.htm?cmp=17-1-3165

    "Researchers have found that training in a carb-depleted state helps the muscles adapt to burning more fat and boosts your body's capacity for stored carbohydrate by as much as 50 percent. "
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    "Researchers have found that training in a carb-depleted state helps the muscles adapt to burning more fat and boosts your body's capacity for stored carbohydrate by as much as 50 percent. "

    Not to completely hijack the thread, but...
    Is that necessarily a good thing for people with body composition related goals?
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    "Researchers have found that training in a carb-depleted state helps the muscles adapt to burning more fat and boosts your body's capacity for stored carbohydrate by as much as 50 percent. "

    Not to completely hijack the thread, but...
    Is that necessarily a good thing for people with body composition related goals?

    Probably not. But then again, training for a marathon with the goal of achieving the highest level of performance possible, is probably not a good idea for someone who has body composition related goals.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    "Researchers have found that training in a carb-depleted state helps the muscles adapt to burning more fat and boosts your body's capacity for stored carbohydrate by as much as 50 percent. "

    Not to completely hijack the thread, but...
    Is that necessarily a good thing for people with body composition related goals?

    Probably not. But then again, training for a marathon with the goal of achieving the highest level of performance possible, is probably not a good idea for someone who has body composition related goals.

    Obviously very different goals... just wanted to be clear for other people who may see the thread.
  • fitnessyeoja
    fitnessyeoja Posts: 357 Member
    b
  • mamafish2313
    mamafish2313 Posts: 61
    The chews sound great. What are stingers? Are they like yellow jackets? Those are awful.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    The chews sound great. What are stingers? Are they like yellow jackets? Those are awful.

    They're a honey based version of GU and they also make a wafer type of fuel.

    http://www.honeystinger.com/
  • Timmmy40
    Timmmy40 Posts: 152 Member
    bump
  • KeithAngilly
    KeithAngilly Posts: 575 Member
    I'm a proponent of deprivation training. I don't use any fuel on a run of any distance (up to 21 miles, currently). This trains the body to more efficiently use it's own energy sources. Same thing with fluids. I don't use any sports drinks. I rarely take water as it's just not necessary unless it's really, really hot. There is no performance degradation until around 5% of body weight lost in fluid, and no real physical signs of dehydration until you get closer to 10%. Most of us are never even going to come anywhere near that rate of loss. My last 20 miler, I weighed before and after and I lost 5.5 pounds on a mid 70°F day. That's about 4.5% of my body weight. I finished with negative splits, running the last two miles faster than any other mile.

    All that being said, I will do one or two long runs with the gel that I plan to use in a race. For a HM, I will take one gel at an hour. For a marathon, one every 45 minutes. So, I test this on my long run, just to make sure they settle well on my stomach.

    this^ I pop a gu (chocolate outrage w/ caffeine) after an hour, but sometimes just gut it out. I think it helps to make your body work a little from time to time. It's a fine line though, and if you are a beginner (like me), you need to exercise some caution. I have personally witnessed people doing the "kickin' chicken" from heat stroke before. It isn't pretty. Err on the side of caution and every once in a while, give deprivation a shot, but have some water handy, just in case.

    Good luck and have fun!
  • reggie2run
    reggie2run Posts: 477 Member
    bump for later
  • JingleMuffin
    JingleMuffin Posts: 543 Member
    Hammer Gel is tasty that or the cliff gell block are my fav. - the blocks are harder to eat on the run. on gell is good for a half but its optional. i like to fuel periodically during the marathon. every few miles ore so. so at least 4 times.
  • KateRunsColorado
    KateRunsColorado Posts: 407 Member
    It's all preference, but just make sure you do the same thing on race day that you do during training.

    I think if you eat a good, filling meal beforehand, you would probably be fine...but I tend to run in the morning and so I don't have a lot of time for that.

    So I usually do a Clif bar before, and then a gel or a pack of Clif Shot Blocks about 8 miles in. I like the Shot Blocks because you don't have to eat all of them at once.
  • jsickman12
    jsickman12 Posts: 139 Member
    I don't usually use any fuel for running, I just make sure that I have enough food before the run. Ran a few marathons, disagree with the guy saying you don't need water, hydration is more important than anything for me, and I always make sure I bring water or have a place that I can stop for water.

    On long bike rides i love the PowerBar Performance Energy Blasts, they are gel filled chews, great energy they are like gummy bears so they are easy to eat while you go. Amazon is the best place to buy all these things, much better deals, you just have to know what you want first.

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