I've tried GUs, beans, and bloks and personally found that the bloks work best for me (meaning they are easiest to get/keep down). I generally chew them, but I like that you can just let them dissolve in your mouth if chewing is hard. I'd recommend trying out a few different ones during your long runs to figure out what works best for you, and stick with that. You don't have to just use the pre-made stuff either; I know people that take gummy bears (I did this for a few races!) or peanut butter sandwiches. As far as training with them goes: I take bloks with me on all my long runs (anything over 8 miles); I usually take 3 (1/2 the pack) at the 6 mile mark and another 3 at 10 or 11 miles. During races, I just try get down as many as possible. Regardless of what energy supplement you end up with, make sure you are taking it with plenty of water!

Edit: I've only done half marathons, so my longest long run was 14 miles. If I were going longer, I would probably take another set of 3 bloks around mile 15-16

I think I responded to a similar question in the fitness forum but I'll add my thoughts here as well.

First, I suggest you find what works for you. Some products cause stomach issues in certain people. No way to know unless you try. That is why I always 'practice' during my long runs (10+ miles). I need to be sure the production does not do more harm than good.

As for using them as a crutch, don't use them for every run and you will be fine. If you are running more than an hour you really need to have some fuel. Gels are an easy and convenient way for me to get the fuel I need. I do not use them for every single run. Only if I know I will be out more than an hour (which again, is about 10 miles or more on a typical long run for me).

I personally like GU and HoneyStinger Gels. I only like the chocolate and vanilla. Other flavors for me on not enjoyable.

Good luck with your first marathon. I have 2 this year.

You have to try different things and find out what works for you. Definitely try GU, because that's what is most commonly offered on race courses. Fair warning: Most GU flavors range from so-so to awful when you take them 15 minutes before the race; they taste much better 5 or 10 miles into a run when your body needs them. Chase the gels with water, not with electrolyte drink.

There are different disciplines on when/how much to take. The standard advice with most products is every 45 minutes to an hour. Some people go by distance instead of time; I take a gel roughly every 5 miles on long training runs, and give myself permission to take them more frequently in races. A buddy of mine targets every 5 miles in training, and every 4 in races. It does take some experience to learn when your body really needs the nutrition.

My understanding is that GU Chomps and Shot Blocks are more divisible, so there can be strategies of taking in few calories more often using that type of product.

One other thing to consider is, the natural tendency of the body is to shut down the digestive system during a long run so more energy can be devoted to running. You may not need to take nutrition during a long easy run; but you do need to train your body to digest whatever it is you're taking while you are running. That's part of how you prevent problems on race day.

Personal preferences, FWIW and not necessarily what will work for you: I have GU and Clif Shot Gels in stock for training and racing. I tried GU Chomps, and found I couldn't handle chewing them while running. Sport Beans worked for me in training runs, but were too dry and clumsy during an actual race. After a while, I got the bright idea of taking a pack of Sport Beans 15 minutes before the race, when chewing is not an issue, and taking gels during the race. That way, I avoid the unpalatable taste of GU before the race when my body isn't crying out for energy and electrolytes. This has worked out pretty well for me.

Agree with the "what works for you" advice.

They all do *basically* the same thing. The big differences are -
1) caffeine vs no caffeine
2) solid food vs gummies vs gels
3) taste/texture


#1 should be pretty straight forward. Caffeine can help with absorbtion, and may or may not provide a little kick. I'm a big believer in caffeine, but YMMV.

#2 think about toting around a clif bar vs a gel packet. Some people also find it easier to consume a gel vs a bar. Personally, I have a hard time eating/digesting solid food at higher exertion levels, so bars don't work as well for me during a long run.

#3 is pretty obvious - find tastes/textures that you like. Texture is, IME, a bigger factor with gels as some can be really thick/sticky while others are thinner and go down easier without making me really thirsty.



There are differences things like sodium and calorie amounts, but IMO, that's a finer detail that you can worry about once you find some options that work for you within the context of the 3 points above.

kristinegift wrote: »

Personally, I am a big fan of Honey Stinger gels and chews (the Acai Pomegranate is my favorite gel), and I usually take those every 5 miles or so on long runs/marathons, with 1-2 pieces of dried pineapple in between. The pineapple is just enough to keep my afloat between gels. I also add some sports mix or nuun to my water during races to drink in the later portion of the race when, inevitably, I start to get cramps in my quads. Some people say you don't need to train with fuel, but I am always trying to refine my fueling plan, and there's no better way to do it than on a 2.5 or 3 hour long run!

The three "big differences" that @jacksonpt noted are probably the most important to keep in mind. Not all gels are created the same or have the same ingredients. I can't stand the texture/thickness of Gu brand gels, but I can suck down a Honey Stinger, Clif, or Power Bar gel no problem. Don't try just one brand in one flavor, dislike it, and say gels aren't for you. And remember with chews that 1 block or chew DOES NOT a serving make! You usually have to eat a few to get the recommended caloric intake. And don't discount "real" foods. Dried fruit, cut-up PB&J sandwiches, and gummy candies like gummy bears are all other favorites.

You'll want to practice/experiment on your long runs. I'd encourage you to do any runs less than 2 hours without fuel. More than 2 hours, try those gels and chews and figure out how to carry the fuel and water with you. When you find what works best, make a detailed note of it so you remember on race day!

All of this.

I have had to do a lot of experimentation because I have a super sensitive runner's stomach, which means I have to be careful with my nutrition the night before a long run (and especially races), the morning of, and anything consumed during. If I am not careful, I waste a lot of time running for a bathroom! I don't eat anything during runs less than 16 miles, but any training runs in the 16+ range are perfect for experimenting with fueling plans. I try to fuel on 5-ish mile intervals and find that if I "wait until it feels like my body needs it" it's far too late.

..And this thread has just made me realize that I have to go back to experimenting again because my plan was heavily based on Pocket Fuel products, but that company appears to not exist anymore. Whelp, I used to like Pocket Fuel Chocolate Haze before starting, and then alternate Pocket Fuel coffee packs (caffeine boost!) with Honey Stinger chews (much easier to eat/less chance of choking while running than Gu Chomps).

The only Gu I found easy to take while running was a limited edition Peppermint flavour, which didn't leave you feeling sticky and dried out (a little peppermint is so refreshing when you're hot and sweaty!). I haven't tried Nuun yet (I just drink water during my runs) but have had it recommended to see if it helps my "runner's tummy."

@twinmom_112002 Oh my goodness, that sounds like such a good idea! Probably a little less sticky than gummy bears, and easier to chew. I may have to add that to my list of candies to add to my fuel experiments!

I make these oatmeal lace cookies without the chocolate and have used them for fuel for a marathon. They are really chewy, almost like honey coated oatmeal. They are delicious and I found them easy to digest. But mostly I use the Welch's fruit chews or occasionally shot blocks, but the gels and gus tend to be too heavy for my sensitive stomach.

http://www.skinnytaste.com/2013/12/dark-chocolate-oatmeal-lace-cookies.html

I've used Honey Stingers chews (cherry cola with caffeine). I've also used Tailwind powders in my water at trail races. My stomach is sensitive and Honey Stingers and Tailwind have been easy on it.

I haven't run a marathon yet, just a bunch of halfs. I now can get by with Gatorade at the water stops during a half race (4.5 mile mark, 8 mile mark, maybe at 11-12 mile mark, if needed). I just seem to need something on my stomach for a race. Outside of occasionally testing how I respond, I don't use them for most long training runs.

sthoma13 wrote: »

What about BEFORE you start running? Who eats "normal" foods and how long before you run do you eat?

~3 hours before running I have coffee with a little nondairy creamer and a plain bagel. About 40 minutes before the start I like to have some kind of nut butter because I hate feeling hungry when I run.

sthoma13 wrote: »

What about BEFORE you start running? Who eats "normal" foods and how long before you run do you eat?

Either a bagel w/ peanut butter or a clif bar, usually an hour-ish before race time.

Lots of great advice above. I agree with all of the thoughts about how the product you use is purely personal, based on many factors even. I have found the GU gels the best personally. They do not cause me any issues taking them and they are among the smallest of packaging available, plus I can find them on sale at good prices. For me size was a primary factor as I require more refueling than the average male runner simply due to my size. I have worked over time to try and figure out the minimum I need to make it on most runs and have figured out a system that works for me.

One thing though, unless you are a totally average sized runner, and average in every other way, don't just follow package directions for how many to take or how often. I used the calculation 0.63 times body weight in pounds to determine how many calories per mile I burned, from there using my pace to determine calories burned per hour, and then took some other calculation given to me saying that the body could only absorb back 30% of those calories while running (I do not believe that now, it is lower in my case). In my case (being 250 pounds) I was burning 157.5 calories/mile. Running at a 12:00 mile (my long run pace) that means I burn 945 calories/hour at that pace. 30% of that is 283 calories, meaning I should take in 283 calories per hour.

What I have found from experimentation is that I am fine taking just 2 gels (200 calories) every hour on runs over 2.5 hours. I do not see any benefit from taking more than that, but I have had issues on longer runs doing only 1 gel per hour. This summer when my long runs are big enough I plan to experiment alternating between 1 and 2 gels every hour and see how that works.

On the GU package it says to take one every 45 minutes. I never noticed any loss in performance taking them every hour as opposed to every 45 minutes, even on 6+ hours runs. For whatever that's worth.

You just need to do some experimenting on your longer runs during training to dial in the method you will use on race day.

I forgot about the eating before running question. I don't eat before runs usually as I try and get them done early. I haven't died or anything. If I get up early to head to a race though I will eat something since I might be up for 3 to 4 hours before the race starts.

Also, my daily runs are usually done fasted. I can do up to 5 miles fasted before having any issues...i actually run faster when fasted than if i eat before i leave.