Refined Sugars and Endurance Sports

cchartzell
cchartzell Posts: 18
edited December 2024 in Fitness and Exercise
I have a nutrition question for all you endurance athletes out there...

I picked up running as a sport of choice last October, and as I have been increasing my mileage, I am struggling with how to fuel properly for long runs. The problem I have is that I feel like so much of the road fuels (gels, chews, drinks) are so loaded with refined sugar that one serving of them has literally blown my sugar intake for a full day. I can barely choke down something that sweet!

I know that fast, light energy is important for runners... but at the same time, I am really trying to eliminate refined sugars from my diet. The biggest culprit for me right now is stuff like gatorade, sports beans, and gus. One serving of sugar starts a downward spiral of cravings... and before you know it, I'm facedown in a bowl of ice cream. Whether I've gone for a run or not, I don't really want to make that a habit.

So I guess my question is... do you know of any all-natural fuels (naturally occurring sugar/no sugar added)?

I should also mention that I don't believe in sugar substitutes of any kind. (i.e. sucralose, aspartame, etc)

Replies

  • avaloneternal
    avaloneternal Posts: 216
    I hear you, I am a marathon runner and major sugar junkie as well. I have found a system that is maintainable for me, I follow MFP's limits for sugar daily (increases with activity) but also add on any fiber I intake to make it a little more sustainable but also prevents a binge on sugar. Basically MFP sugar limit + Fiber intake (grams) = Daily sugar allowance. I carry forward any unused allowance to account for inevitable indulgences (going for ice cream with a friend). This helps me to not feel deprived but also keeps me from putting myself into a sugar coma. This system has allowed me to keep a pretty good calorie deficit without major hunger and is realistically sustainable. I just write my carry forward in my food notes for the day. Trial and error will help you find a system that works for you.

    Fueling runs: I use GU and following their guidelines (15 before, every 45) it still fits into my system for logging sugar because I am earning back that sugar with my activity. I really only use fuel when running longer than an hour and a half. I have seen some options for homemade fuels made with honey, may be an option for you.

    Hope you can find a system that works for you. Feel free to add me, I always like new friends :)
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