Here are some recommendations on when and how to fuel for longer distances. Use your training cycle to try out different things to find out what works for you! You should not be trying any new nutrition on race day. Use these guidelines for runs over 2 hours.
2-3 hours before a run
If you will be running for longer than 2 hours, a pre-run meal of a couple hundred calories (less than 500), two to three hours before a run, can be helpful. Make sure to give yourself time to use the restroom before starting your run. In this time you can also have a cup of coffee if it is part of your typical morning routine. Try to get a combination of carbs and protein, staying away from anything high in fiber.
Examples:
30 minutes before a run
Optionally, you can take in some nutrition shortly before starting to run. This can be especially helpful if you like to have a caffeine or sugar boost at the start of the race. Stick to nothing more than 100 calories, and nothing heavy. You want this to energize you, not weigh you down.
Examples:
During this time, sip a little bit of water to help digest what you are eating, but stay away from chugging water at the last minute. You don’t want to have water sloshing in your stomach as you start to run.
During a run
Starting 45 minutes - 1 hour into a run, take in 100 calories and 30 to 60 grams of carbs every 45 minutes to an hour. Feel free to use something that includes caffeine.
Examples:
Experiment with different flavors and brands to find what you like.
Time this nutrition so that you can drink water right after taking it to help with digestion.
Tip: Take a look at the water stations on your route/race course ahead of time, and plan out which ones align with your nutrition timing. When you see the water stop up ahead, slow to a walk or slower jog, have your nutrition, and then grab a cup of water at the water station.
I recommend getting a sip of water at each water station, and optionally a sip of sports drink. Remember to start early - if you start to bonk, or feel hungry or thirsty it may be too late to make up the difference.
Post-run
Aim to refuel with a combination of protein, carbs and sugar soon after completing your run. Feel free to make use of any finish line/post-race celebratory meals! Focus on drinking a lot of water too, especially if it was a warm day.
Examples:
Brands of Sports Nutrition:
2-3 hours before a run
If you will be running for longer than 2 hours, a pre-run meal of a couple hundred calories (less than 500), two to three hours before a run, can be helpful. Make sure to give yourself time to use the restroom before starting your run. In this time you can also have a cup of coffee if it is part of your typical morning routine. Try to get a combination of carbs and protein, staying away from anything high in fiber.
Examples:
- Bagel/toast with peanut butter, banana on the side
- Coffee with toast with peanut butter
- Cereal with milk
- Larabar/Other bar that is low in fiber
- Peanut butter & jelly sandwich
30 minutes before a run
Optionally, you can take in some nutrition shortly before starting to run. This can be especially helpful if you like to have a caffeine or sugar boost at the start of the race. Stick to nothing more than 100 calories, and nothing heavy. You want this to energize you, not weigh you down.
Examples:
- 1 package of sport beans
- 1 Gu
- 1 package of ProBar Chews
- A couple of dates
During this time, sip a little bit of water to help digest what you are eating, but stay away from chugging water at the last minute. You don’t want to have water sloshing in your stomach as you start to run.
During a run
Starting 45 minutes - 1 hour into a run, take in 100 calories and 30 to 60 grams of carbs every 45 minutes to an hour. Feel free to use something that includes caffeine.
Examples:
- A few sports beans
- 1 Gu
- A few chews
- Dates
Experiment with different flavors and brands to find what you like.
Time this nutrition so that you can drink water right after taking it to help with digestion.
Tip: Take a look at the water stations on your route/race course ahead of time, and plan out which ones align with your nutrition timing. When you see the water stop up ahead, slow to a walk or slower jog, have your nutrition, and then grab a cup of water at the water station.
I recommend getting a sip of water at each water station, and optionally a sip of sports drink. Remember to start early - if you start to bonk, or feel hungry or thirsty it may be too late to make up the difference.
Post-run
Aim to refuel with a combination of protein, carbs and sugar soon after completing your run. Feel free to make use of any finish line/post-race celebratory meals! Focus on drinking a lot of water too, especially if it was a warm day.
Examples:
- Eggs with cheese, toast, water, a few sips of sports drink
- Bagel with peanut butter, banana
- Protein shake
- Post-race beer and pizza :)
Brands of Sports Nutrition:
- Gu Energy Gels: https://guenergy.com/form/gel/ & Stoopwafels: https://shop.guenergy.com/collections/energy/products/gu-energy-stroopwafel
- Spring Sport Gels
- Jelly Belly Sports Beans: https://www.sportbeans.com/
- ProBar Bolt Energy Chews: http://shop.theprobar.com/Bolt-Variety-Pack?sc=15&category=6327
- Honey Stinger Chews: https://www.honeystinger.com/products/organic-energy-chews/organic-energy-chews & Waffles: https://www.honeystinger.com/products/organic-waffles/waffles (they offer gluten free waffles as well)
- Clif Blocks: https://www.clifbar.com/products/clif/bloks-energy-chews
- Gatorade Chews: https://www.gatorade.com/products/endurance/endurance-carb-energy-chews-orange-1-34-oz-21-pack
- Nuun: https://nuunlife.com/products