Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you?
I'm great and have already recovered from last Sunday's half-marathon. As I mentioned here, it was my first, so I was really anxious and excited.
I did EVERYTHING right: carb-loaded the day before, rested well, slept well, ate right, bought and took the gels I had trained with before... in short, everything that needed to be done.
And to my surprise, the race was incredible. I managed to do it in less than 2 hours (which was what I really wanted) and finished well. There were lots of people running, lots of people cheering on the streets, music every kilometer... it was amazing. I'll definitely do it again next year.
As I am someone who gets distracted easily, I focused 100% on the course and didn't look around much. I was very focused. But after kilometer 16, something happened that caught my attention. Unfortunately, I saw several people vomiting. There were people next to me who vomited, in front of me, anyway... sad.
I saw people vomiting after kilometer 18 as well.
One thing I noticed is that the people vomiting had the gel (distributed during the race) open in their hands. I've never tried it, but since they were giving it out, I took one and put it in my pocket.
When I got home, I read the nutritional label and saw that one of the carbohydrates in the formula is Palatinose (also known as isomaltulose).
Palatinose is frequently marketed as a “steady energy” carbohydrate, but during long runs, that slow-and-steady profile can become a limitation rather than a benefit.
Here is what you should know about it so you can fuel in a way that supports performance and gut comfort.
Palatinose is a slow-absorbing carbohydrate derived from glucose and fructose. It digests and enters the bloodstream more gradually than traditional sugars, which is why it’s often promoted for:
Stable blood sugar
Sustained energy
Every day, or a low-intensity activity
And in the right context, it can be useful.
But long runs are a very specific physiological situation.
During long runs, blood flow is redirected away from the gut toward working muscles. Digestion naturally slows down.
Because palatinose:
Breaks down slowly
Stays longer in the intestine
…it can increase the risk of gastrointestinal discomfort, especially when running at moderate to high intensity.
Common symptoms runners report include:
Bloating or abdominal pressure
Gas
Cramping
Vomiting
A “sloshing” or heavy feeling in the stomach
This doesn’t mean palatinose is a bad carbohydrate; it means it’s often not the best match for long-run physiology.
What your body needs during long runs
When you’re running for 90 minutes or more, your priority is:
Rapid carbohydrate availability
Minimal gut workload
Consistent energy delivery
This is where fast-absorbing carbohydrates come. They move through the gut more quickly, reducing the chance of discomfort while supplying muscles with usable fuel.
QUICK CARB GUIDE
Fast-digesting carbohydrates commonly used in Run Fuel
When choosing supplements for your next long workouts, learn how to read labels and identify the best ones for you.
These are the carbohydrates most often found in energy gels, chews, and performance-focused bars:
Glucose
Dextrose
Maltodextrin
Fructose
Sucrose
Glucose–fructose blends
When combined strategically (especially glucose + fructose), these carbs:
Use multiple intestinal transporters
Improve carbohydrate absorption rates
Reduce gut stress at higher intakes
→ This is why they’re the foundation of most endurance fueling strategies.
Fueling for long runs is about choosing the most functional carbohydrate for the job.
Slow carbs like palatinose → often better for low-intensity; for runners who already trained their gut for; as a pre-workout (2.5 to 3 hours before).
Fast-absorbing carbs → better suited for long runs and performance-focused sessions
Matching the carb type to the training demand can make the difference between merely finishing a run and finishing strong.
Next time you restock your run fuel, pause to read the label like a runner, not a consumer.
Ask yourself: Will this carbohydrate be quickly available when my body needs it most, or will it sit in my gut while I’m running?
That one small habit, checking the carb sources, can change how your long runs feel more than you might expect.
NEVER, EVER, take an energy gel during a race without having tested it beforehand during your training sessions.
Product of the Week
This week's Product of the Week is Xtratus Cocoa Recovery Drink.
This recovery option is great to have at home and take after a long workout. The practical part is that you can also carry it in a bottle and add water or milk to prepare it.
This was one of the best recovery products I've ever tried. Is 100% natural, the flavor is delicious, smooth, and doesn't weigh on the stomach.
It's great for those with gastrointestinal problems because the protein used is plant-based. And the best part is that it has no aftertaste.
Track of the Week 🎧️
This week's Track of the Week is a song that helped me SO MUCH when I needed energy to finish the Barcelona half-marathon. I played it during the last kilometer, and it was perfect!
I’ve chosen Million Voices by Otto Knows
Any questions or something you would like to share, drop me an email
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso