Here’s a fun experiment: Walk into the aisles of your running store and see your fitness tracker ultra-fast. Your heart rate has risen? This is not surprising if this is the case, as the number of gels, chews, drinks and tablets running on the market is now overwhelmingly overwhelming. And, of course, every package claims to pack the best fuel ever.
Abbott Sport Nutritionist, MS, RD, Pam Nisevich Bede, said: “As the boom comes on, there are more and more gas stations to choose from.” Some of these emerged with the advent of new science, but most There are all, because runners just want to choose, every intuition is different.
So, yes, the whole notion of “running your own race” also needs to be applied to your nutrition strategy. Joan Benuimu Samuelson, the winner of the 1984 Women’s Olympic Marathon, suggests using your training as a chance to test a variety of fueling options. So, do not just slow down your pace, distance and duration, but also remember what you eat and drink. Write down the brand, type, or even taste. Does it contain fructose? gelatin? How much do you drink, how many times? And how does this make you feel?
Samuelson said that over time, you will be able to figure out the best way. For example, you may be very excited, but some brands of gel may make you feel energetic, but when caffeinated, you may get the runner tricks. (PS: That’s why running makes you have to vomit.) By the day you play, you can find the best fuel for you and be confident out of the start line.
You run further and further, you need more carbohydrates.
In general, most women require 30 to 60 grams of simple carbohydrates per hour to keep their blood sugar and glycogen in their best condition, Nisevich Bede said. But this is not a small area. So, she suggests, you can get close to 30 grams if your movement is fast or recovering, and 45-60 grams per hour if you’re on pace. Begin to supplement early, about 30 to 45 minutes after the start – maximum benefit. If you run for less than an hour, it’s cool to completely skip the supplement.
Extreme conditions require more liquid and electrolyte.
Benoit Samuelson said: “Replenishment can be an issue of greatest concern to any athlete, and from time to time, she reminds herself to drink while running, even when she is not thirsty. Because “a drier, hotter climate requires more liquid, wet weather can also cause sweating. Any of these conditions mean that runners need hydration and replace the electrolyte they are sweating. After all, electrolytes are not only important for proper cell signaling, but they also help your body absorb fluids. (Note: Should you start to spit out sports drinks?)
Nisevich Bede said drinking at least six to eight ounces of liquid every 15 to 20 minutes during the run would have further increased if he found himself losing more than a few pounds of water during the run. (You can call yourself weight when you go home to help monitor.) Traditional sports drinks with carbohydrates and electrolytes, as well as “hypotonic beverages” – designed for rapid rehydration and electrolyte delivery instead of carbohydrate replacement – should be your first line of defense. If you still have low levels of electrolytes, sometimes confirmed by cramps, you can consider salt flakes or combination electrolyte tablets that contain a mixture of sodium, chlorine and potassium.
Try caffeine carefully.
Caffeine is a popular adjunct to improving performance, and Nisevich Bede says it’s a good study and effective. She warned: “But if you’re not a habitual caffeine consumer or coffee drinkers, then you need to test the dose and see how your body responds Too much can cause anxiety, heart palpitations, or gastrointestinal distress All of this can damage your race. ”
Many gels or chews contain more than 25 to 50 mg of caffeine per serving. Start with a small dose and take one dose hourly, and if successful, try increasing by two doses per hour. Alternatively, you can try to drink some caffeine (either gelatin or direct brewed coffee) about 30 minutes before hitting the pavement. Benoit Samuelson likes to have a cup of Joe (containing about 95 mg of caffeine) before running. She said: “It gave me a little energy to start exercising. (Check out these 8 health benefits of caffeine.)
Check the label of fructose.
Whether you have a sensitive appetite or reinforcement, it is important to make sure that fructose is a simple carbohydrate that naturally occurs in the fruit, not the only simple carbohydrate you use for fuel. Nisevich Bede said: “Fructose alone is not well tolerated in intense exercise.” That’s why many fuels contain a mixture of glucose and fructose, which helps runners absorb more energy per hour.
That is, some people have known fructose intolerance or find that fructose-containing gels do not fit well to their stomachs by running (another reason is that testing your nutrition before the game is important). If so, Nisevich Bede suggests looking for glucose-only fuels, as more options, such as Glukose Energy Gel, are cracking down on the market.
Watch for vegetarian and vegetarian options.
Gelatin is a popular ingredient in chewing gum and energy chewing but this animal-based ingredient is a big taboo for vegetarians and some vegetarians. Under these circumstances, Nisevich Bede suggests considering a maple syrup product such as UnTapped, or even a dry-mix sports drink, to prevent accelerated disruption of fructose.