Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you this week? I hope you’re doing well!
This week, I was reborn from the ashes! hahaha
Last week ended with me having zero energy.
This week I feel full of energy, more in the mood. I'm a different person.....It's incredible how PMS can ruin a woman.
I went for a long run on Tuesday, and what a treat! Of course, there was suffering hahaha, but it was a very positive long run. I was happy :)
My work and studies also got better. I'm glad!
If you follow me on Instagram, you'll have seen that I posted a video this week talking about gummy candies as an option for refueling during running workouts.
If you don't follow me yet, the link is at the end of this email. But I'll explain what happened.
On Tuesday, I went out for a long run and forgot my carb gel at home. So as not to run out of energy and avoid hitting the wall, I stopped at a mini market and bought a packet of gummy candies! I ate a few candies and carried on training until I finished.
In the reel posted on Instagram, I explain that it's okay to eat the candies for energy and that it's better than not eating anything during a long run (> 60 minutes).
The truth is, most runners underfuel during runs, leading to slower recovery, poor endurance, and muscle breakdown. Worst of all, most runners don't refuel during long training sessions because they don't know what to eat or which gel to take!
To avoid all these bad scenarios, you must know what and when to eat during long runs.
Today, I'll explain everything you need to know
RECOMMENDATION
The Intra-run Nutrition in Endurance
In training sessions lasting up to 60 - 70 minutes -> no or little carbs (10 to 15g).
If you've had your carb-rich pre-workout 1 hour or 30 minutes before training, you don't need to eat carbs on a run of up to 60 minutes.
In training sessions > 60 minutes → 30 - 60g of carbs/hour of exercise.
Practically speaking, that would be:
One carbo-gel
OR
4 dates
OR
1 medium banana
OR
~10-11 pieces of gummy candy
OR
~6 to 7 dried apricots
Note: consume 1 of the options every 30 minutes from minute 60.
In training sessions > 2.5 hours → up to 60- 90g/hour of exercise.
→ The best is to use a mixture of glucose + fructose or maltose + fructose.
Here, the best option is the carb-gel or carbohydrate drink.
Carbohydrate Sources
You can mix and match carbs
Gels, drinks, energy bars, real food, and chews can work.
→ Avoid bars with higher fiber, fats, and proteins to avoid GI Issues - choose bars with fast carbs (glucose, sucrose, maltose)
Good examples of foods:
Dates, bananas, applesauce pouches, pretzels, rice bars, fruit snacks, dried apricots.
→ The best gel is the one you like the most and the one you can afford. There is no perfect gel!
General Information
Hydrogels are equal to other carbs during exercise, but there is no evidence that they deliver more carbs than others.
Avoid Palatinose, which is a slow carbohydrate and can cause GI issues.
Fuel early & often. Don't wait until you feel drained to eat.
Experiment with different carb sources (gels, chews, real food) to find what works best for you.
Runners who follow a diet plan devised by sports dietitian nutritionists have a specific intra-workout nutrition strategy.
→ Strategies can change depending on the competition/training routes, climate, altitude, etc.
Track of the week 🎧️
This week's Track of the Week is a song that reminds me of summer, sun, and the beach.
Perfect for a steady pace in the late afternoon, watching the sunset! Trust me, this song is a vibe ✨
I've chosen the track California by SNBRN, Kaleena Zanders.
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso