Jelly beans from the chemist, the ones made for diabetics...the packets are only small, easy to carry in a pocket, and they have great flavours. Bobby (the woofer) gets some natural jerky to keep him humming along with me.🐶🐶🤗💕💜
For my long trail days: Salty sweet potato wraps (every 2 hours) Marie biscuit (every time I take water) Gels (GU & Clif) Banana Salty Tomatoes Salt pills (if is really hot and I'm drinking a lot) Can't digest dates, energy drinks, watermelon
Porridge a max of 2 hours before, half a Torq gel just before the start (gives a little boost, finish that about 5 minutes in. Then one every 40ish minutes, and water at every station 👍🏻
I love running, but my eyes glaze over with boredom trying to work out nutrition. At the gym , I now have electrolytes in my water though necessity. I'm reluctant to try gels but applesauce pouches seem like a great idea. THANK YOU!
Applesauce in my case means instant diarrhea, just to have in mind (if U want to try that). Simple banana and water worked good for me. And sometimes I use gels, but for bike long rides best are mixed prepared for yourself (water + simple sugars and salt).
I've noticed that on my long run which is always Sunday mornings, if I've had sushi the night before, I have lots of energy and usually a great long run. (25-35km) My assumption is that it's the rice that helps. I now eat a bowl of white rice for lunch and dinner the day before my marathons. Works for me.
Honey Stinger Chews! I have a sensitive stomach so the chews are awesome to keep a steady flow of carbs little bit by little bit, so I don’t have to have a whole gel at once. 😎
I broke the nothing new on race day rule this weekend. Ran a 15 (longest distance I've run), and I packed gummy bears for the run. I haven't practiced doing that beforehand. Fortunately, nothing bad happened, and I got a nice boost from them. I ate them after an hour and an hour and a half (I'm a turtle, yes)
Thank you for this. I've only just reached the point where I need to know this stuff. I'm hoping that I can put it into practice without necessarily understanding all of it.
Don't think I've seen a better video for information about everything really good stuff 👍 hats off for how long that must of taken to make and not to forget any of it!
I did find carb loading the 3 days leading up to my long run really did help. Now granted carb loading was just swapping out some servings of other foods for extra starch (rice, oatmeal, potatoes, etc). During the run I found Swedish fish/Gummy bears and then halfway through the long run a Clif Bar...perfect.
One thing I'd add is that a strategy that works in the morning won't necessarily work in the afternoon or evening. I ran my first evening Marathon (7pm start) and my body just didn't want to digest anything during the race, even though I was taking products I'd used for a dozen Marathons previously.
Depending on how long the run is, I can run for 2 hours (trail running) at a decent pace, without hitting the wall. I think hydration is more important, especially if you live in a country that's warm, like me. Of course that this is a personal thing, but I think that you can dehydrate faster than you run out of fuel, unless if the weather is cold.
Thank you so much for the detailed information!!!! I'm running my first Marathon at the end of March this is exactly what I needed to hear to really take much of the guess work out of fueling.
Q1) none Q2) ran 12k spartan race while 18h fasted Q3) body fat has been the best fuel for me for the long runs Q4) N/A Q5) N/A I do get carbs for my weight training sessions, but for running I always train and race fasted.
Kerem you are hard core!!! My husband did a triathlon fasted and I have no idea how haha! I am a new runner and run my short runs fasted. My long runs I eat carb depleted (I am trying to lose some weight) but about 7km in I start taking some gels.
@@PeterDrier that's just another myth. I'm fairly muscular and still adding size. Make sure that you are getting enough protein in your diet, you will be fine.
@@keremyzc7210 Or maybe you're generalizing your situation onto everyone.. Ignoring all the studies of late showing people overdoing the protein portion of their diets.. Exercise intensity and glycogen stores will have a pretty large impact on what gets burned during an exercise. The fat to energy process can only go so fast for most athletic people with limited fat stores.. If the glycogen stores are depleted and the fat conversion isn't fast enough for the exercise intensity, the only remaining quick source for energy is muscle fiber.
There's a great video of Kilian Jornet attempting seven peaks in a day (climbing up and then skiing down). He's talking beforehand about what he's going to take to keep fuelled. "I don't eat much in the mountains, but I guess I'll take a few Snickers. Four should be enough" :)
I’ve never run longe than three miles, so take with a grain of salt, but matcha powder in a smoothie gives me some pleasant-feeling energy. Coffee makes me jittery.
Gels doesn't work too well for me...GI distress! So I have found that making a concoction of foods that I'm use to works best. In a small (×2 for marathons) Ziploc baggie, one banana, tablespoon of organic peanut butter, with a spoon full of honey. It turns in a paste, a little messy, but is delicious and works great for me.
Same thing as I often used to do 20-25km long run before breakfast just using completely digested dinner for fuel. After two and half hours I do hit the wall without fueling.
On Sundays, in the morning, I usually run 20+ km in less than 2 hours (trail running) without hitting the wall. I wake up and drink some water and that's it. With the weather getting sunny I still have to test if I can still do the same without dehydrating, in the summer for sure I can't.
Same. I almost always intermittent fast, and I run early mornings. A half marathon is no problem for me at 51 years old and running fasted. I've gone as far as 30km fasted ... but thats my limit. The only time I've had an issue over a half marathon distance is evening runs after a fairly regular days eating. Extreme nausea, distorted and blurred vision. Fasted running for me.
I have run a marathon no food no water. I went outside for a 10ish k and just felt good. Lot's of leg cramps though. And I was shivering despite 20 degrees temperature. I guess I was over dehydrated. I have since bought a water bottle and some honey stinger tho.
I have jogged yesterday my PB long distance 44km I stopped at 35 km had banana and water. Of course I do drink water during the run but the only thing I have before the run is coffee, 2 slices of bread with jam and banana topping.
Wow Running Channel you read my mind. I've been training for my first 1/2 for about a month now and I'm trying different things out. I appreciate the tips on carb loading. Mainly I've been trying different chews since the texture of the gels is difficult for me. If you have a brand recommendation I would very much appreciate that. You guys are the greatest.
Well researched. I'm on the Keto diet myself, and I switch to carbs before a run, like you say, fat doesn't release the same energy as carbs when it's oxidizes. Took me a long time to work this out, as the Keto advocates don't really mention this, and my Vo2max had dropped by 8 points. I have managed to get vo2max back up a bit by carb switching before a run, so its still a work in progress for me. Currently I'm using dried fruits for long runs which doesn't upset my stomach too much.
@@markfinlay422 Well its a year later and I've been on Keto over 2 1/2 years now. After quite a bit of research I discovered to get truly fat adapted takes up to 2 years, and its true. I always run fasted now and practice intermittent fasting every day. I don't really think about or need food when running. However, it depends on the speed. If its zone 2 its fat burning all the way. If you are going to run in zone4/5 then you probably will need to eat a bit while running if its over 10k.
For those really long runs, marathon or further, I use a gel or two within the first 90 min and thereafter rehidrat and “cup-a-soup” with bits of real food in between.
1:46 Fat is actually the most efficient fuel your body can oxidize. It releases almost 150ATP compared to glucose's 30-40ATP but it takes a lot of oxygen to oxidize hence not much useful at high intensities.
@@Ian-H76 thank you for your question! :)) it was much better than I expected! It was a marathon at the altitude of 2,4 thous. meters in the Himalays.. my result was 4h 6m, I came 4th among 18 women! :) so I'm quite happy with the result:)
@@Ian-H76 Thank you so much for your kind words! :)) yep, registered for the next one in 2 months, will be more flat and no altitude, so very much motivated. But hope the marathon will not be cancelled...
I am used to IMF and run usually fasted in the morning, including long runs up to 2,5h. Though for very hard sessions I take a small high carb Snack 30min before...
I understand the general explanation. I myself have a calorie intake of about 1,000 calories per day from healthy food ingredients. For example, when I cycle 100 km, I only drink about 1.5 liters while cycling. When I run a half marathon for a workout, I only drink about 1 liter while running. The day after a workout, I eat 1,500 calories. I feel fine with this and do not suffer from acidification. Do this 3x a week in the last 30 years. I have found that the focus of the famous diets is based on a lot of gross energy intake. When you optimize the Energy to Power Ratio, you need little nutrition for top performance.
Long runs (15 miles plus) = porridge with full fat milk and a mug of tea 1.5 hours before. On the run a hign5 gel every 40 mins and then water with a touch of squash in the hydration bag, sipping as needed. Then a mars milk when I get home🤙🏻
I use fat for fuel, and protein for muscle sparing. I run 21.1km (half marathon) distances in 1hr 55min - 2hrs. I don't eat carbohydrates as a general health principle. I consume this 1.5hrs before the run, and then replenish with the same within 30 minutes of ending the run. I feel good after the run, and only run once a week.
Im pretty much fat adapted however i eat some oats with cream and yogurt with banana and blueberries about 2 hours prior to a long run 30km plus Then magnesium water on the run Works well😁👍🏃♂️
Yes! Get fast adapted meaning you don't need anywhere near so much sugar and carbs to maintain glycogen levels. It works, and dramatically reduces the metabolic risks of wolfing down so much sugar. I ran a marathon fasted, with just salt water to drink and one small glucose tablet at 33k. It can work 😀🏃😀🏃
@@hardlifting150 Agreed My best marathon i ran fasted just on magnesium water It was a 20 min pb And i recovered really well The next morning while i was dropping my son at school other runners were limping and really sore They couldnt believe i had no visible evidence i had run 42 k the day before 😁👍🏃♂️
great advice, thank you!, I am running 11 mile race from Kilgore to Longview TX, first time ever Saturday the 8th, getting ready for my first half marathon on March 21st in Longview TX, so I appreciate all your videos, they are great help! keep up the good work!
Great video! There was enough scientific info without being over my head :-) Spring Energy "gels" are my go-to during a race. Pre and post-race, I have been enjoying Picky Bars. I struggle to stay hydrated - I am working on it!
For my runs over 20km, I use a bottle with water mixed with oats, broken linseed and protein poeder. Taste good and gives me enough energy to keep running.
Any idea on how fasting as a lifestyle affects glycogen storage / usage? My experience is only anecdotal, but I have been intermittent fasting for more than a year and in my imagination I have turned my body into something that is used to relying on stored energy rather than recently ingested energy. As a result I can finish eating at 7pm, then wake up the next day and run a 2 hour half marathon before eating, fueled only by two cups of black coffee before I head out. I have never had any adverse reaction to this. Conversely, I have twice run half marathon distances in the evening after a regular day of eating, and suffered nausea, dizziness and blurred vision after running. As a result I have convinced myself that my body is quite good at slowly converting stored energy, but burns through recently consumed energy like a furnace. Would appreciate comments, feedback (from the channel or other readers) and I'd be interested in a video exploring fasted exercise and performance. I'll add as a caveat, I didn't fast and then immediately start running longer distances. I have gone step by step and learnt my own boundaries etc. Not recommending anyone goes and runs for 2 hours before breakfast tomorrow morning before they get used to fasting and fasted exercise.
Yep once you learn to tap your body for energy (autophagy), you don't need to Carb Load. Carb Loading actually makes you bonk. Eat real food. Becoming dependent on gels and sugars will just make you skinny fat.
I have a quite a large portion of porridge with sunflower and pumpkin seeds made with unsweetened soya milk and to top it soya cream an hour before warm up. Then on walk to start my run an apple. Works for me!
I've done 2 Marathons now and the 1st one I did I had 2 Jelly Babies per mile and a gel every 6 miles as well as water every 30 mins or so. I've sickened myself of Jelly Babies now and for my 2and Marathon I changed to Shrimps and Bananas Sweets. 3 to 4 every 2 miles and I also changed to High 5 non caffeine gels. As I'm a Type 1 Diabetic I need slightly more Carbs on a long run/race. My go to Breakfast is a good old bowl of Coco Pops roughly 3-4 hours before a run. This is to ensure that any Insulin I take with this is out of my system before I start my run. Otherwise I'd Hypo. In the 30 mins after a long run/harder effort run I have a 3:1 ratio Carbs to Protein shake. I just buy the 'For Goodness Shakes' that you can get it Tesco. And then I go to Burger King and eat EVERYTHING on the menu 🤣
I just did my first half marathon. I normally intermittent fast and don't eat before noon, and I had to be on the bus no later than 0630 for an 0700 race. I wasn't about to get up at 3 to get even less sleep just to fuel myself early enough (which would already be an experiment), so I started it fasted. I had a clif shot block packet at just over halfway and another a little later. That's it. What's funny is I never felt like I was hitting a wall per se. My legs just started getting very sore after the ten mile mark. And that was with me really straddling my LTHR for much of the second half.
So I'm pretty late, but: I can generally run up to about 9 miles on an empty stomach. I'd prefer to eat, but I get HORRENDOUS stomach cramps/side stitch if I do. I tried today to eat like... half a protein bar before I left for a 12 mile this morning, and I seemed to do okay on that much.
I done my first half marathon and took two energy gels, but I found that I did not need them. It was a two lap half and the first one I maintained a 8 minute 30 second pace per mile and the second lap I managed to get under 8 minute miles. I felt really good at the end to and felt like I could have ran many more miles. I remember thinking at the end "I really should have started closer to the front and pushed on harder on the first lap" but was a great testing experience
I did a 10 K about a month ago (solo) and it took with 97 minutes. I had water and cliff bars with me (chocolate chip). I think I ate 2 clif bars. That morning I had oatmeal with fruits, pumpkin seeds, and a veggie burger. That really helped.
Must admit I feel a little "Old School" on this subject. I've never taken on anything, apart from water, in many half marathons and a full marathon. The idea of digesting something when running seems too weird for me. At the back of my mind though is that I would feel as if I'm cheating myself rather than testing my mind and body to push without supplements
If you listen to your own body and grow through experience then you shouldn’t go far wrong. There is always advice to drink more or drink less. It’s a learning thing.. listen to the body.
Once a long run on the trails has made me lose my sense of taste and appetite I take bite of pork pie 😂 the lovely tasty salty meat is so refreshing after the blandness of the gels and carb bars. Works for me 🤷🏻♂️I’ll often take two mini pork pies cut in half in case my taste buds start letting me down on a very long trail run.
I've had difficulty managing long runs without toilet breaks, but I've settled on a brand of electrolyte powder which, when taken in water at intervals of 5km, usually keeps me going - and without the dreaded runner's trots. This is working out well training for an ultra next month which has aid stations with drop bags every eight miles, but I'm going to have to change to gels for a marathon later in the year, I feel. On the subject of the "wall", I've somehow managed to avoid this so far (despite running a 20-mile-plus long run most weeks.) In terms of solid foods, I'll take two handfuls of dates with me.
I swear the body is amazing, I drink a gallon of water every 24 hours. Sometimes more on a hard workout day. I'm slowly shaving my mile time. Looking to run a 7 minute mile
I love fueling with Deglet Noor dates, works for me better than gels. These are full of carbs, tasty, readily available (in my place) and easy to take on board.
Anything under 2 hours I'll take a tablespoon of honey and 8 oz. of black coffee about 45 min.- 1 hr. before my run, I eat plain yogurt and a banana after to recover.
I use Medjool dates on my long, or harder, runs. They are the perfect little package that deliver everything we need to keep going and to recover. I am diabetic so those gels are terrible for me.
The math on 8-12g per kg of bodyweight feels crazy. For 80kg male, that would be 640g of carbs = 2560 calories. That's before this person eats and protein or fats. What was the source for that recommendation.
With me, pushing 50, i box 🥊!!!! Fought for six years before!!!! Out of the blue, 20 years later, last year, i decided to train like i did when i fought!!!! Anyone that knows us fighter’s, we expend a lot of energy!!!! In fact, i spar well with men half my age!!!! Beginning of 2021, i was 212-217 pounds. Now, i am 186 pounds!!!! Want to, HEALTHY, get to 175 pounds!!!! Just tonight, i decided to do two a days!!!! Will do it only serve a week for now and i work six days a week!!!! i do my jogs on an empty stomach!!!! After, i eat a big bowl of oatmeal and a 16 ounce smoothie (one banana 🍌, 8 ounces of blueberries 🫐, one yogurt 🍦, with 12 ounces of goat 🐐 milk) protein shake!!!! Is that a good start after jogging for an hour at a 10:00 🕙 minute pace?
I will drop my 5 cents with a disclaimer that this probably isn't best advice if your goal is preparing for a race with a target in mind. I run most of my runs including long runs in the morning, on empty. I started this because I do not like running just after eating something but I wanted to be able to do before heat comes or before I have to go to work. Your body will learn to start burning fat faster and not expect charity calories from your food. I also feel lighter and I don't have to worry about upset stomach. I ran my first marathon after preparing this way and I did not consume anything other than water/isotonics during the run. Keep in mind this probably is poor advice if you are actually racing and that you still have to provide your body with nutrients immediately after the run so that it can start recovering all of the damage you have caused.
@@amirmnki2590 Of course. The run might have happened on empty but you need make it up afterwards so that you can get good recovery. I think you should eat *immediately* (well... within half an hour) after the run, before showering or doing any other exercises. If I go anywhere further from home for my long run I take a shake with me so that I can drink it immediately afterwards.
@@leonardmilcin7798 I agree. I ran a couple times on empty stomach but it made my calves ache but other than that i thought it had great benefit especially mentally
@@amirmnki2590 I think it is easier to start early in the season when your long runs are still short and then just keep it as your runs get longer. If you are used to running after a meal and especially with "fueling strategy", the first time you try to run on empty for 2 hours will probably not end well and put you off from running on empty. In my case this started as a necessity -- I needed to get my runs early in the morning before work and before it got hot outside and since I have trouble running directly after breakfast I decided to skip breakfast before run rather than eat breakfast and then wait for an hour. I also think at least early in the season the long runs should really be a low enough effort (zone 2) to get the body chance to get used to metabolising fats during the run before one attempts more intensive long runs.
@@leonardmilcin7798 I get that completely, and i think that that way you can get a lot more out of your body. I can only imagine how far you'll run if one day you decide to fuel yourself up before the run
Try having sugar cubes in your gel belt. Put 1 under your tongue every 20 mins or so and leave it melt away. It’s really cheap and works just as well as any gel. I’ve tried and tested this many time on runs up to 30 miles
That's a lot of information. Did my first HM today and I got it all wrong I really suffered towards the end and for quite some hours after. I'm sure my recent covid vaccine didn't help either.
Video suggestion: what are your thoughts/opinions on treadmill running? I live in Edmonton, Canada, where outdoor winter running is only for the hardcore running types. (You folks in the UK have it SOOOO easy!!) The cold and icy conditions are just too much for this humble runner, so I avoid it. But that means I need to spend a lot of time on the treadmill in the winter months. How does one get the most out of treadmill runs?
Totally off gels and recently discovered bananas are just as good and are not as difficult as you might think to eat whilst running. Also Sports Beans for a sugary pick me up 🤘Would love some savoury gels though. Roast dinner flavour!!
Read or look up Dr fung's diabetes code. My body hates glucose and insulin spikes. Even Steven metabolic flexibility Reversed type 2 diabetes on diet and fasting alone. Then i was able to return to running and incorporate healthy whole vegatables.
A friend of mine is a marathoner with T2. He uses the sports jelly belly or other chews to keep a constant rate as compared to spiking when you use a gel.
I'm really fortunate as I don't have spikes. When I was on glyburide I got nasty crashes, sometimes when I was running. Now with komboglyze my levels are very stable. Even after a two hour stressful cycle. ~ 6.5 . Hope my MD calls me in for a new blood work soon. Point being, the Blok chews or gels work fine for me.
Question. If science says that all carbs are gone after 12 hours of fasting, it doesn't make sense to carb loading days before. Moreover, if any carb excess is converted to fat, and fat is not that efficient on race day (unless you are fat adapted) what's the point of having any carb excess? Thanks for the videos. I use the Runna app for my trainings and I love it.
I’m slowly adding distance to my runs, I run between 10-15K, but I’m noticing my toes are very sore when I’m done running. Sooo annoying. Great vid as usually! To be on topic tho: Pasta before a long run for me seems to work. Although a long run, in my world, is still a 10K :P
Good informative video. The never try anything new mantra is so true - had a bad experience in the early/mid 1980's at the Dublin marathon when they had a new Japanese isotonic drink at the water stations called Pocari Sweat (a literal translation from he Japanese I think). It tasted as bad as its name!!
As you get more fit....your body will use fat better (more) and so...maybe less carbs to help with weight-fitness...blood sugar levels// heathy fruits-green vegs..to many carbs become fat and same with too much protien...........Good Basic Info here.
Carbs are not the only source for glucose. Carbs are not needed for glucose. The liver can only store about 100g of glycogen. The muscles have a very small amount of glycogen. Gluconeogenesis is a very important process for glucose regulation. Of course, you didn’t mention it. Carb loading is part of runner mythology and won’t die. Massive spikes in insulin will decrease the body’s ability to oxidize adipose fat. There is a virtually unlimited supply of fat energy on even very lean folks. How can people run entire marathons in a totally fasted state without any snacks along the way? These people are metabolically healthy. They can utilize fat for both low intensity energy and glycolytic efforts via gluconeogenesis. Carbs can help. But an over reliance on carbs for glucose over a long period of time may not be the best method for everyone. Everyone is different and proscribing one dietary approach is insane.
Anyone any tips for those of us who always skip breakfast - do fasted long runs? Ive got as far as 18miles fasted with no fuel but think thats proabbly my limit. When i got to about 16.5 my legs got very heavy all of a sudden. Aiming for sub 3.30 in September and think nutrition is the one major thing holding me back.
Hello! I know this question was posted 2 years ago but I was wondering if you have found any suggestions/ solutions to this? I am currently in the same boat and I feel good running without breakfast but as my runs are getting longer I feel it getting more difficult to keep the energy level up. Thanks.
@Leen Alnsour I've 3 marathons done now. All 3 I've had a bagel with jam and peanut butter about 2hrs before. About 30mins before start sipping an electrolyte drink. During the race I have a gel every 4.5 miles. If you don't eat before and during, you will 100% hit a wall. Practice before race day - bread works for me but really doesn't for others. People I run with swear by a bowl of noodles.
I heard on a cycling channel that it s not worth eating fruit before a race or training . So i think it s the same with running (he didn't mean it s wrong to eat fruit, he just stressed that it s wrong before a race or training)
Science with The Running Channel brilliant 👍 Can glycogen levels be measured with a blood test? Been trying Mountain Fuel and Chia Charge during the winter working ok ready for race season
No, to measure glycogen levels requires a tissue sample (quite a deep one!). Best you can do is measure blood sugar levels and estimate your glycogen levels based on your history and present activity. Oh and how you feel... 😀🏃
I'm starting to incorporate Jelly Babies into my long runs as there always seems to be a plentiful supply from on course supporters. Will save me carrying my own
I know this is an older video but although the general gist of what is said would be useful to most recreational athletes, there were a LOT of inaccuracies in the information you were providing as "fact". Might be worth reviewing the science on some of this - Specifically around high vs low Gi for recovery, 4:1 ratio of protein and carbs, 8-12g of carbs per kg for replenishing glycogen etc. Lots of bro-science or locker room hearsay in there. But the spirit of the video is sound - Lots of carbs before, during, and after...
with all these numbers you provided - honestly, it is too difficult to majority to go and count with both: scale, nutrition data etc. I believe common sense is (should be) 90% accurate. I am talking about the daily diet. Of course for long runs the fuel is a must but again: nobody will take banana for run ;-) Btw: all are talking gels etc but I found also dates and a bit of chocolate to be very useful. And lots of water, even if in UK it is now 3C... ;-)
Jelly babies...entire packet in one pocket eaten over course of a marathon, one every mile. A couple of nakd bars (i like the cocoa ones) in the other pocket. Eat slowly after the water stops at say 10 miles and 20 miles to provide some real food.
What’s your go-to fuel for long runs? Or are you going to try out something we’ve mentioned in this video? Let us know in the comments below ↓↓
Cake and biscuits! Pretty much like everyone else in my running club.
Jelly beans from the chemist, the ones made for diabetics...the packets are only small, easy to carry in a pocket, and they have great flavours.
Bobby (the woofer) gets some natural jerky to keep him humming along with me.🐶🐶🤗💕💜
For my long trail days:
Salty sweet potato wraps (every 2 hours)
Marie biscuit (every time I take water)
Gels (GU & Clif)
Banana
Salty Tomatoes
Salt pills (if is really hot and I'm drinking a lot)
Can't digest dates, energy drinks, watermelon
Bananinha - it's a type of Brazilian confection made mostly from bananas and a bit of sugar.
Porridge a max of 2 hours before, half a Torq gel just before the start (gives a little boost, finish that about 5 minutes in. Then one every 40ish minutes, and water at every station 👍🏻
Applesauce pouches are my go-tos for long runs-they go down easy and give an extra burst of hydration with their water content😋🍏🍎
I love running, but my eyes glaze over with boredom trying to work out nutrition. At the gym , I now have electrolytes in my water though necessity.
I'm reluctant to try gels but applesauce pouches seem like a great idea. THANK YOU!
I'm a bit worried about what to try as I don't fancy gels. Apple sauce pouches sound like a great idea!
Applesauce in my case means instant diarrhea, just to have in mind (if U want to try that). Simple banana and water worked good for me. And sometimes I use gels, but for bike long rides best are mixed prepared for yourself (water + simple sugars and salt).
Brilliant idea! Might nick this 🙂
Apple sauce pouches and bananas 🎉
Pure maple syrup, Tailwind & NUUN for electrolyte. I’ve done up to 50km, will be doing 100km this spring.
I've noticed that on my long run which is always Sunday mornings, if I've had sushi the night before, I have lots of energy and usually a great long run. (25-35km) My assumption is that it's the rice that helps. I now eat a bowl of white rice for lunch and dinner the day before my marathons. Works for me.
Honey Stinger Chews! I have a sensitive stomach so the chews are awesome to keep a steady flow of carbs little bit by little bit, so I don’t have to have a whole gel at once. 😎
Honey Stinger Chews have worked the best for me. I take a few consistently during a long run. Easy to get in my mouth while running.
I broke the nothing new on race day rule this weekend. Ran a 15 (longest distance I've run), and I packed gummy bears for the run. I haven't practiced doing that beforehand. Fortunately, nothing bad happened, and I got a nice boost from them. I ate them after an hour and an hour and a half (I'm a turtle, yes)
Thank you for this. I've only just reached the point where I need to know this stuff. I'm hoping that I can put it into practice without necessarily understanding all of it.
the way ya'll explained the science of it all hit differently. thanks!
Really glad you found it useful Katie 😁
Don't think I've seen a better video for information about everything really good stuff 👍 hats off for how long that must of taken to make and not to forget any of it!
I did find carb loading the 3 days leading up to my long run really did help. Now granted carb loading was just swapping out some servings of other foods for extra starch (rice, oatmeal, potatoes, etc). During the run I found Swedish fish/Gummy bears and then halfway through the long run a Clif Bar...perfect.
The sweet gummies lol
For long runs I eat Pasta and chicken 4-5hrs before run, 2 bananas and coffee 1hr before run and energy gels every 7km during the run.
me for example i would still feel terrible after eating a pasta even after 5 hours
One thing I'd add is that a strategy that works in the morning won't necessarily work in the afternoon or evening. I ran my first evening Marathon (7pm start) and my body just didn't want to digest anything during the race, even though I was taking products I'd used for a dozen Marathons previously.
Great advice, thanks for sharing Colin 👍
Baby food! 😀 I like the twist cap toddler pouches :).
Ooo, me too, Gina! (Anna)
Fueling is key on a long run. You should fuel before you start to feel tired or fatigue on a long run.
Depending on how long the run is, I can run for 2 hours (trail running) at a decent pace, without hitting the wall. I think hydration is more important, especially if you live in a country that's warm, like me. Of course that this is a personal thing, but I think that you can dehydrate faster than you run out of fuel, unless if the weather is cold.
Excellent video. Currently training for a half and learning a lot from videos such as this. You guys are doing God's work!
Best of luck for your half!
my long run brelkie... toast with nutella and banana... works a treat 👌😉 then energy gels en route 🏃♂️
Thank you so much for the detailed information!!!! I'm running my first Marathon at the end of March this is exactly what I needed to hear to really take much of the guess work out of fueling.
Which one?
I am 40 . 6 feet tall . 95 kilo . Lifting weights since 10 years. Started running since 2 months . I m Loving this channel
Thank You !!
Keep it up, Sachin! And well done for catching the running bug :-)
Q1) none
Q2) ran 12k spartan race while 18h fasted
Q3) body fat has been the best fuel for me for the long runs
Q4) N/A
Q5) N/A
I do get carbs for my weight training sessions, but for running I always train and race fasted.
Kerem Yazici I run best when fasted as well.. eating good energy (calories) the day prior is always a good balance
Kerem you are hard core!!! My husband did a triathlon fasted and I have no idea how haha!
I am a new runner and run my short runs fasted. My long runs I eat carb depleted (I am trying to lose some weight) but about 7km in I start taking some gels.
If you run too fast on a fast you'll burn muscle instead of fat.. Looks like weight loss on the scale, but not the good kind..
@@PeterDrier that's just another myth. I'm fairly muscular and still adding size. Make sure that you are getting enough protein in your diet, you will be fine.
@@keremyzc7210 Or maybe you're generalizing your situation onto everyone.. Ignoring all the studies of late showing people overdoing the protein portion of their diets.. Exercise intensity and glycogen stores will have a pretty large impact on what gets burned during an exercise. The fat to energy process can only go so fast for most athletic people with limited fat stores.. If the glycogen stores are depleted and the fat conversion isn't fast enough for the exercise intensity, the only remaining quick source for energy is muscle fiber.
There's a great video of Kilian Jornet attempting seven peaks in a day (climbing up and then skiing down). He's talking beforehand about what he's going to take to keep fuelled. "I don't eat much in the mountains, but I guess I'll take a few Snickers. Four should be enough" :)
ruclips.net/video/i2ZllErtdLE/видео.html
I’ve never run longe than three miles, so take with a grain of salt, but matcha powder in a smoothie gives me some pleasant-feeling energy. Coffee makes me jittery.
Gels doesn't work too well for me...GI distress! So I have found that making a concoction of foods that I'm use to works best.
In a small (×2 for marathons) Ziploc baggie, one banana, tablespoon of organic peanut butter, with a spoon full of honey. It turns in a paste, a little messy, but is delicious and works great for me.
Thanks guys! Super helpful info on fuelling long runs in advance of my first marathon in September (Brighton!).
Great video, very informative and easy to follow. A video on recommendations for running belts would be useful.
This video is so so helpful! So well researched and informative, this is going to be a game changer for my nutrition strategy, thanks guys 😊
I've done a half marathon on an empty stomach with no problems. The real test is a full marathon 😬which I've yet to try
Same thing as I often used to do 20-25km long run before breakfast just using completely digested dinner for fuel. After two and half hours I do hit the wall without fueling.
Same. I run around that distance for long runs and often don’t even think about eating.
On Sundays, in the morning, I usually run 20+ km in less than 2 hours (trail running) without hitting the wall. I wake up and drink some water and that's it.
With the weather getting sunny I still have to test if I can still do the same without dehydrating, in the summer for sure I can't.
Same. I almost always intermittent fast, and I run early mornings. A half marathon is no problem for me at 51 years old and running fasted. I've gone as far as 30km fasted ... but thats my limit.
The only time I've had an issue over a half marathon distance is evening runs after a fairly regular days eating. Extreme nausea, distorted and blurred vision. Fasted running for me.
I have run a marathon no food no water. I went outside for a 10ish k and just felt good. Lot's of leg cramps though. And I was shivering despite 20 degrees temperature. I guess I was over dehydrated. I have since bought a water bottle and some honey stinger tho.
Love to make my own energy bars/balls would be great if you could share any recipes on here that people have tried and tested.
I have jogged yesterday my PB long distance 44km I stopped at 35 km had banana and water. Of course I do drink water during the run but the only thing I have before the run is coffee, 2 slices of bread with jam and banana topping.
Easy to follow and understand. Will help with my first half marathon!
Wow Running Channel you read my mind. I've been training for my first 1/2 for about a month now and I'm trying different things out. I appreciate the tips on carb loading. Mainly I've been trying different chews since the texture of the gels is difficult for me. If you have a brand recommendation I would very much appreciate that. You guys are the greatest.
Well researched. I'm on the Keto diet myself, and I switch to carbs before a run, like you say, fat doesn't release the same energy as carbs when it's oxidizes. Took me a long time to work this out, as the Keto advocates don't really mention this, and my Vo2max had dropped by 8 points. I have managed to get vo2max back up a bit by carb switching before a run, so its still a work in progress for me. Currently I'm using dried fruits for long runs which doesn't upset my stomach too much.
I don't eat carbs either. Really for most people plodding along at 3 hours or more for a marathon, fat burning is the way to go.
@@markfinlay422 Well its a year later and I've been on Keto over 2 1/2 years now. After quite a bit of research I discovered to get truly fat adapted takes up to 2 years, and its true. I always run fasted now and practice intermittent fasting every day. I don't really think about or need food when running. However, it depends on the speed. If its zone 2 its fat burning all the way. If you are going to run in zone4/5 then you probably will need to eat a bit while running if its over 10k.
For those really long runs, marathon or further, I use a gel or two within the first 90 min and thereafter rehidrat and “cup-a-soup” with bits of real food in between.
Just run half marathon for first time ever, your advices were very useful, you guys are good craic
Well done Andrea!
1:46 Fat is actually the most efficient fuel your body can oxidize. It releases almost 150ATP compared to glucose's 30-40ATP but it takes a lot of oxygen to oxidize hence not much useful at high intensities.
planning to run my first full marathon in 2 weeks and I'm already freaking out:) thanks a lot for the info!
Good luck Tatyana you’ve got this 👊🏼
How did you go? 🤷🏻♂️🏃♀️🏃♀️
@@Ian-H76 thank you for your question! :)) it was much better than I expected! It was a marathon at the altitude of 2,4 thous. meters in the Himalays.. my result was 4h 6m, I came 4th among 18 women! :) so I'm quite happy with the result:)
Tatyana You absolute champion! Well done, that is so good to hear. Very inspiring! Now start planning for your next one ☝️
@@Ian-H76 Thank you so much for your kind words! :)) yep, registered for the next one in 2 months, will be more flat and no altitude, so very much motivated. But hope the marathon will not be cancelled...
I am used to IMF and run usually fasted in the morning, including long runs up to 2,5h. Though for very hard sessions I take a small high carb Snack 30min before...
I understand the general explanation. I myself have a calorie intake of about 1,000 calories per day from healthy food ingredients. For example, when I cycle 100 km, I only drink about 1.5 liters while cycling. When I run a half marathon for a workout, I only drink about 1 liter while running. The day after a workout, I eat 1,500 calories. I feel fine with this and do not suffer from acidification. Do this 3x a week in the last 30 years. I have found that the focus of the famous diets is based on a lot of gross energy intake. When you optimize the Energy to Power Ratio, you need little nutrition for top performance.
Long runs (15 miles plus) = porridge with full fat milk and a mug of tea 1.5 hours before. On the run a hign5 gel every 40 mins and then water with a touch of squash in the hydration bag, sipping as needed. Then a mars milk when I get home🤙🏻
I use fat for fuel, and protein for muscle sparing. I run 21.1km (half marathon) distances in 1hr 55min - 2hrs. I don't eat carbohydrates as a general health principle. I consume this 1.5hrs before the run, and then replenish with the same within 30 minutes of ending the run. I feel good after the run, and only run once a week.
Okay, so exactly what DO you eat?
@@sandyhumissouri5131 Animal products of any kind. Eggs, steak, bacon, sausage, cheese, cream chicken, milk, that sort of thing.
@@DJMT-Africa no vegetables or fruits? How do you even 💩?
@@sandyhumissouri5131 None, unnecessary. I do poop, but only about once a week. 98% of the food I eat is absorbed. No waste.
Thanks for the reply, hoping I don't sound like an AH. So your cholesterol labs are okay?
Im pretty much fat adapted however i eat some oats with cream and yogurt with banana and blueberries about 2 hours prior to a long run 30km plus
Then magnesium water on the run
Works well😁👍🏃♂️
I wish i knew about this when i was younger. It works. I believe this is the future of elite athletes
Yes! Get fast adapted meaning you don't need anywhere near so much sugar and carbs to maintain glycogen levels. It works, and dramatically reduces the metabolic risks of wolfing down so much sugar. I ran a marathon fasted, with just salt water to drink and one small glucose tablet at 33k. It can work 😀🏃😀🏃
@@hardlifting150
Agreed
My best marathon i ran fasted just on magnesium water
It was a 20 min pb
And i recovered really well
The next morning while i was dropping my son at school other runners were limping and really sore
They couldnt believe i had no visible evidence i had run 42 k the day before 😁👍🏃♂️
Love Anna's hair in this episode! Thanks for all the useful info and good lack on Sunday!
Glad you enjoyed it!
great advice, thank you!, I am running 11 mile race from Kilgore to Longview TX, first time ever Saturday the 8th, getting ready for my first half marathon on March 21st in Longview TX, so I appreciate all your videos, they are great help! keep up the good work!
Great video! There was enough scientific info without being over my head :-) Spring Energy "gels" are my go-to during a race. Pre and post-race, I have been enjoying Picky Bars. I struggle to stay hydrated - I am working on it!
For my runs over 20km, I use a bottle with water mixed with oats, broken linseed and protein poeder. Taste good and gives me enough energy to keep running.
Amazing content as usual, thanks for the tips. Good to see you Ricky! And Anna, I love your hair in this video!
Cheers Alessandra! Natural curls (eg no time to dry it after my run!) Anna
Any idea on how fasting as a lifestyle affects glycogen storage / usage? My experience is only anecdotal, but I have been intermittent fasting for more than a year and in my imagination I have turned my body into something that is used to relying on stored energy rather than recently ingested energy. As a result I can finish eating at 7pm, then wake up the next day and run a 2 hour half marathon before eating, fueled only by two cups of black coffee before I head out. I have never had any adverse reaction to this.
Conversely, I have twice run half marathon distances in the evening after a regular day of eating, and suffered nausea, dizziness and blurred vision after running. As a result I have convinced myself that my body is quite good at slowly converting stored energy, but burns through recently consumed energy like a furnace. Would appreciate comments, feedback (from the channel or other readers) and I'd be interested in a video exploring fasted exercise and performance.
I'll add as a caveat, I didn't fast and then immediately start running longer distances. I have gone step by step and learnt my own boundaries etc. Not recommending anyone goes and runs for 2 hours before breakfast tomorrow morning before they get used to fasting and fasted exercise.
Yep once you learn to tap your body for energy (autophagy), you don't need to Carb Load. Carb Loading actually makes you bonk. Eat real food. Becoming dependent on gels and sugars will just make you skinny fat.
I have a quite a large portion of porridge with sunflower and pumpkin seeds made with unsweetened soya milk and to top it soya cream an hour before warm up. Then on walk to start my run an apple. Works for me!
Very useful I go on long runs every weekend and I have never eaten anything during the runs I might try those squeeze apple sauces bananas or Gatorade
Glad you found it helpful 😊
I've done 2 Marathons now and the 1st one I did I had 2 Jelly Babies per mile and a gel every 6 miles as well as water every 30 mins or so. I've sickened myself of Jelly Babies now and for my 2and Marathon I changed to Shrimps and Bananas Sweets. 3 to 4 every 2 miles and I also changed to High 5 non caffeine gels. As I'm a Type 1 Diabetic I need slightly more Carbs on a long run/race. My go to Breakfast is a good old bowl of Coco Pops roughly 3-4 hours before a run. This is to ensure that any Insulin I take with this is out of my system before I start my run. Otherwise I'd Hypo. In the 30 mins after a long run/harder effort run I have a 3:1 ratio Carbs to Protein shake. I just buy the 'For Goodness Shakes' that you can get it Tesco. And then I go to Burger King and eat EVERYTHING on the menu 🤣
I just did my first half marathon. I normally intermittent fast and don't eat before noon, and I had to be on the bus no later than 0630 for an 0700 race. I wasn't about to get up at 3 to get even less sleep just to fuel myself early enough (which would already be an experiment), so I started it fasted. I had a clif shot block packet at just over halfway and another a little later. That's it. What's funny is I never felt like I was hitting a wall per se. My legs just started getting very sore after the ten mile mark. And that was with me really straddling my LTHR for much of the second half.
So I'm pretty late, but: I can generally run up to about 9 miles on an empty stomach. I'd prefer to eat, but I get HORRENDOUS stomach cramps/side stitch if I do. I tried today to eat like... half a protein bar before I left for a 12 mile this morning, and I seemed to do okay on that much.
Thanks for watching! Have you tried eating and then leaving a gap before you run?
I done my first half marathon and took two energy gels, but I found that I did not need them. It was a two lap half and the first one I maintained a 8 minute 30 second pace per mile and the second lap I managed to get under 8 minute miles. I felt really good at the end to and felt like I could have ran many more miles. I remember thinking at the end "I really should have started closer to the front and pushed on harder on the first lap" but was a great testing experience
I did a 10 K about a month ago (solo) and it took with 97 minutes. I had water and cliff bars with me (chocolate chip). I think I ate 2 clif bars. That morning I had oatmeal with fruits, pumpkin seeds, and a veggie burger. That really helped.
Must admit I feel a little "Old School" on this subject. I've never taken on anything, apart from water, in many half marathons and a full marathon. The idea of digesting something when running seems too weird for me. At the back of my mind though is that I would feel as if I'm cheating myself rather than testing my mind and body to push without supplements
If you listen to your own body and grow through experience then you shouldn’t go far wrong.
There is always advice to drink more or drink less.
It’s a learning thing.. listen to the body.
Once a long run on the trails has made me lose my sense of taste and appetite I take bite of pork pie 😂 the lovely tasty salty meat is so refreshing after the blandness of the gels and carb bars. Works for me 🤷🏻♂️I’ll often take two mini pork pies cut in half in case my taste buds start letting me down on a very long trail run.
I've had difficulty managing long runs without toilet breaks, but I've settled on a brand of electrolyte powder which, when taken in water at intervals of 5km, usually keeps me going - and without the dreaded runner's trots.
This is working out well training for an ultra next month which has aid stations with drop bags every eight miles, but I'm going to have to change to gels for a marathon later in the year, I feel.
On the subject of the "wall", I've somehow managed to avoid this so far (despite running a 20-mile-plus long run most weeks.) In terms of solid foods, I'll take two handfuls of dates with me.
Great tips, learned a lot of stuff I didn’t know!!! Also, nice new hair doo Anna!
Depending on how log the distance is for a run or race determines when I start my carb load. And I make sure to always recover after.
I fuel with maple syrup packets from Untapped brand by Slopeside Syrup. I prefer the salted cocoa flavor. Tastes great and easy to digest. 🍁
Hopefully people who run to lose weight or improve health don't get sucked into eating expensive sugar.
I swear the body is amazing, I drink a gallon of water every 24 hours. Sometimes more on a hard workout day. I'm slowly shaving my mile time. Looking to run a 7 minute mile
Thanks for sharing Atum!
I love fueling with Deglet Noor dates, works for me better than gels. These are full of carbs, tasty, readily available (in my place) and easy to take on board.
Deglet Noor dates are the best, they come form my place👍
Really great advice, many thanks!
Excellent video. Always hard to put science in and make it easy to understand. Well done.
Cheers Bryan 🙌
I was thinking of trying baby fruit pouches while running as gels upset my stomach
i use baby fruit pouches during long runs (and other high energy exercise) and they really do help me. good luck :)
Yep I've used them
Anything under 2 hours I'll take a tablespoon of honey and 8 oz. of black coffee about 45 min.- 1 hr. before my run, I eat plain yogurt and a banana after to recover.
Thanks for sharing 😊
I use Medjool dates on my long, or harder, runs. They are the perfect little package that deliver everything we need to keep going and to recover. I am diabetic so those gels are terrible for me.
The math on 8-12g per kg of bodyweight feels crazy. For 80kg male, that would be 640g of carbs = 2560 calories. That's before this person eats and protein or fats. What was the source for that recommendation.
I run fasted 20-21 hours. I wish I could eat gels but tooth death ensures.
Great content as always.
With me, pushing 50, i box 🥊!!!! Fought for six years before!!!! Out of the blue, 20 years later, last year, i decided to train like i did when i fought!!!! Anyone that knows us fighter’s, we expend a lot of energy!!!!
In fact, i spar well with men half my age!!!! Beginning of 2021, i was 212-217 pounds. Now, i am 186 pounds!!!! Want to, HEALTHY, get to 175 pounds!!!!
Just tonight, i decided to do two a days!!!! Will do it only serve a week for now and i work six days a week!!!!
i do my jogs on an empty stomach!!!! After, i eat a big bowl of oatmeal and a 16 ounce smoothie (one banana 🍌, 8 ounces of blueberries 🫐, one yogurt 🍦, with 12 ounces of goat 🐐 milk) protein shake!!!! Is that a good start after jogging for an hour at a 10:00 🕙 minute pace?
I will drop my 5 cents with a disclaimer that this probably isn't best advice if your goal is preparing for a race with a target in mind.
I run most of my runs including long runs in the morning, on empty. I started this because I do not like running just after eating something but I wanted to be able to do before heat comes or before I have to go to work.
Your body will learn to start burning fat faster and not expect charity calories from your food. I also feel lighter and I don't have to worry about upset stomach.
I ran my first marathon after preparing this way and I did not consume anything other than water/isotonics during the run.
Keep in mind this probably is poor advice if you are actually racing and that you still have to provide your body with nutrients immediately after the run so that it can start recovering all of the damage you have caused.
I reckon a good dinner is highly important for this as well
@@amirmnki2590 Of course. The run might have happened on empty but you need make it up afterwards so that you can get good recovery. I think you should eat *immediately* (well... within half an hour) after the run, before showering or doing any other exercises. If I go anywhere further from home for my long run I take a shake with me so that I can drink it immediately afterwards.
@@leonardmilcin7798 I agree. I ran a couple times on empty stomach but it made my calves ache but other than that i thought it had great benefit especially mentally
@@amirmnki2590 I think it is easier to start early in the season when your long runs are still short and then just keep it as your runs get longer.
If you are used to running after a meal and especially with "fueling strategy", the first time you try to run on empty for 2 hours will probably not end well and put you off from running on empty.
In my case this started as a necessity -- I needed to get my runs early in the morning before work and before it got hot outside and since I have trouble running directly after breakfast I decided to skip breakfast before run rather than eat breakfast and then wait for an hour.
I also think at least early in the season the long runs should really be a low enough effort (zone 2) to get the body chance to get used to metabolising fats during the run before one attempts more intensive long runs.
@@leonardmilcin7798 I get that completely, and i think that that way you can get a lot more out of your body. I can only imagine how far you'll run if one day you decide to fuel yourself up before the run
Try having sugar cubes in your gel belt. Put 1 under your tongue every 20 mins or so and leave it melt away. It’s really cheap and works just as well as any gel. I’ve tried and tested this many time on runs up to 30 miles
Thanks for the advice.
That's a lot of information. Did my first HM today and I got it all wrong I really suffered towards the end and for quite some hours after. I'm sure my recent covid vaccine didn't help either.
Thanks for watching and sorry to hear this. Hope you feel better soon 😊
May be late for the comment section but this was helpful. 1st marathon on April 30th 😬
Yours channel helps me loot gays..
Thank you 🏃🏻♂️🏃🏻♂️
Glad to hear that!
Anna is freaking awesome 😍
Video suggestion: what are your thoughts/opinions on treadmill running?
I live in Edmonton, Canada, where outdoor winter running is only for the hardcore running types. (You folks in the UK have it SOOOO easy!!) The cold and icy conditions are just too much for this humble runner, so I avoid it. But that means I need to spend a lot of time on the treadmill in the winter months. How does one get the most out of treadmill runs?
Make sure you set incline to at least 2%. That should make it close to running outside on flats.
Totally off gels and recently discovered bananas are just as good and are not as difficult as you might think to eat whilst running. Also Sports Beans for a sugary pick me up 🤘Would love some savoury gels though. Roast dinner flavour!!
still super useful - thanks a lot
Nice survey. I'm a T2 Diabetic so the carbohydrate topic is always an issue that has to be carefully scrutinized.
Read or look up Dr fung's diabetes code. My body hates glucose and insulin spikes. Even Steven metabolic flexibility Reversed type 2 diabetes on diet and fasting alone. Then i was able to return to running and incorporate healthy whole vegatables.
A friend of mine is a marathoner with T2. He uses the sports jelly belly or other chews to keep a constant rate as compared to spiking when you use a gel.
I'm really fortunate as I don't have spikes. When I was on glyburide I got nasty crashes, sometimes when I was running. Now with komboglyze my levels are very stable. Even after a two hour stressful cycle. ~ 6.5 . Hope my MD calls me in for a new blood work soon. Point being, the Blok chews or gels work fine for me.
@@filmic1 Thanks for the information, I'll share it with my friend.
Thank you guys excellent video
Question. If science says that all carbs are gone after 12 hours of fasting, it doesn't make sense to carb loading days before. Moreover, if any carb excess is converted to fat, and fat is not that efficient on race day (unless you are fat adapted) what's the point of having any carb excess?
Thanks for the videos. I use the Runna app for my trainings and I love it.
I’m slowly adding distance to my runs, I run between 10-15K, but I’m noticing my toes are very sore when I’m done running. Sooo annoying.
Great vid as usually!
To be on topic tho: Pasta before a long run for me seems to work. Although a long run, in my world, is still a 10K :P
maybe try different shoes :)
Very interesting and motivated video🏃💪
Good informative video. The never try anything new mantra is so true - had a bad experience in the early/mid 1980's at the Dublin marathon when they had a new Japanese isotonic drink at the water stations called Pocari Sweat (a literal translation from he Japanese I think). It tasted as bad as its name!!
Lee Mooney it’s still on the market. Called Sweat in Japan too.
@@michaelormondrobinson obviously someone likes the taste!
As you get more fit....your body will use fat better (more) and so...maybe less carbs to help with weight-fitness...blood sugar levels// heathy fruits-green vegs..to many carbs become fat and same with too much protien...........Good Basic Info here.
Huel shake with banana and then some toast with honey. SIS gels on run lime and orange flavour, the blackcurrant ones are my personal worst lol
Carbs are not the only source for glucose. Carbs are not needed for glucose. The liver can only store about 100g of glycogen. The muscles have a very small amount of glycogen. Gluconeogenesis is a very important process for glucose regulation. Of course, you didn’t mention it. Carb loading is part of runner mythology and won’t die. Massive spikes in insulin will decrease the body’s ability to oxidize adipose fat. There is a virtually unlimited supply of fat energy on even very lean folks. How can people run entire marathons in a totally fasted state without any snacks along the way? These people are metabolically healthy. They can utilize fat for both low intensity energy and glycolytic efforts via gluconeogenesis. Carbs can help. But an over reliance on carbs for glucose over a long period of time may not be the best method for everyone. Everyone is different and proscribing one dietary approach is insane.
I can run 10 miles by eating two pieces of toast (brown bread) and a big cup of tea. I should say the run starts in the morning at 8 usually.
Useful footage. thanks a lot!
Anyone any tips for those of us who always skip breakfast - do fasted long runs? Ive got as far as 18miles fasted with no fuel but think thats proabbly my limit. When i got to about 16.5 my legs got very heavy all of a sudden. Aiming for sub 3.30 in September and think nutrition is the one major thing holding me back.
Hello! I know this question was posted 2 years ago but I was wondering if you have found any suggestions/ solutions to this? I am currently in the same boat and I feel good running without breakfast but as my runs are getting longer I feel it getting more difficult to keep the energy level up. Thanks.
@Leen Alnsour I've 3 marathons done now. All 3 I've had a bagel with jam and peanut butter about 2hrs before. About 30mins before start sipping an electrolyte drink. During the race I have a gel every 4.5 miles. If you don't eat before and during, you will 100% hit a wall. Practice before race day - bread works for me but really doesn't for others. People I run with swear by a bowl of noodles.
I def haven’t been eating enough because I also thought by having a caloric deficit I can loose the extra pounds
I heard on a cycling channel that it s not worth eating fruit before a race or training . So i think it s the same with running (he didn't mean it s wrong to eat fruit, he just stressed that it s wrong before a race or training)
is only good if you like emergency toilet stops!
I did some water with a bit of salt and coconut sugar.
Science with The Running Channel brilliant 👍
Can glycogen levels be measured with a blood test?
Been trying Mountain Fuel and Chia Charge during the winter working ok ready for race season
No, to measure glycogen levels requires a tissue sample (quite a deep one!). Best you can do is measure blood sugar levels and estimate your glycogen levels based on your history and present activity. Oh and how you feel... 😀🏃
I'm starting to incorporate Jelly Babies into my long runs as there always seems to be a plentiful supply from on course supporters. Will save me carrying my own
Great idea 💡
How many do you need to eat at a time?
I know this is an older video but although the general gist of what is said would be useful to most recreational athletes, there were a LOT of inaccuracies in the information you were providing as "fact". Might be worth reviewing the science on some of this - Specifically around high vs low Gi for recovery, 4:1 ratio of protein and carbs, 8-12g of carbs per kg for replenishing glycogen etc. Lots of bro-science or locker room hearsay in there. But the spirit of the video is sound - Lots of carbs before, during, and after...
with all these numbers you provided - honestly, it is too difficult to majority to go and count with both: scale, nutrition data etc.
I believe common sense is (should be) 90% accurate. I am talking about the daily diet.
Of course for long runs the fuel is a must but again: nobody will take banana for run ;-)
Btw: all are talking gels etc but I found also dates and a bit of chocolate to be very useful.
And lots of water, even if in UK it is now 3C... ;-)
Jelly babies...entire packet in one pocket eaten over course of a marathon, one every mile. A couple of nakd bars (i like the cocoa ones) in the other pocket. Eat slowly after the water stops at say 10 miles and 20 miles to provide some real food.
Great ideas! Thanks so much for watching 😊