I'm sure this won't be the last time I write about the subject of fueling, but here are some things I've learned that work for me.
First, all of my fuels come from Hammer Nutrition. We have used their products for years. Les used Hammer fuels as his only source of nutrition during his two Death Ride outings. I figure if he can complete 11 1/2 hours on the bike with this stuff, it's good enough for a four hour marathon.
An important thing about Hammer products - they do not use sugar in any of them, so there is no "flash and crash." Their products contain complex carbs that provide steady energy.
There is no way to replenish all the calories I burn while out running. I burn approximately 100 calories a mile. The body can only absorb about 200 calories an hour during strenuous activity. Anything over that and serious GI issues are going to happen.
It's important to drink water, but hyponatremia (overhydration) is as dangerous as dehydration. 10-20 ounces of liquid per hour is about right, depending on the heat and exertion level.
Before I Run
Since I run first thing in the morning (5:30 am) I usually don't eat anything if I plan to run less than an hour. I've learned that I have enough stored that I don't need anything. If I'm planning on running 75 minutes or more, I will have one serving of Hammer Gel (80 calories.)
During the Run
Anything over an hour, I take a small water bottle with me, with just water. More than 75 minutes, I carry a larger water bottle with one scoop of Heed (100 calories) and a serving of Hammer Gel (80 calories). There are several parks in town where I can stop for water. As my mileage increases, I will need to carry additional Heed and Hammer Gel in my pocket to add to my water. I keep my water intake steady by making sure I drink each mile.
After the Run
No matter how long I run, I always have Recoverite (85 calories/scoop) when I get home. Most days I blend it with 2 cups of light soymilk (70 calories/cup) and 1 cup of frozen strawberries (40 calories). Depending on the distance, I will have 1 or 2 scoops of Recoverite. If I am extremely hungry, I might have some toast with peanut butter, but most days I don't need it.
This is interesting. I wonder... how would I translate this into reg food? How to fuel the right way is one of the things I'm kinda in the fog about so I just sorta wing it.
ReplyDeleteRight now I usually wait about 30 minutes after a meal before I do any workouts or walks. If I workout before a meal, then I usually just grab a banana and go. After I get back I try to have some sort of protein (usually a glass of milk or cheese) within 30 minutes.
Thanks
Regular food is fine - especially if you're not heading out for 2-3 hours. I use the Hammer stuff because it's worked so well for Les on 100+ mile bike rides. I had a bottle of Heed with me last Saturday when I ran 10 miles and I could tell a difference, I finished really strong.
ReplyDeleteMany studies say that chocolate milk is one of the best post exercise meals. I've never read why chocolate and not regular. Could be a woman wrote that part!
Thanks Kathy,
ReplyDeleteI really appreciate your tips.