marathon heat exhaustion, UCAN Energy Powder for my long training runs so that my body burns fat for fuel, The Maurten gels (both Caffeinated and regular) to fuel immediately before and during a race. Login Coach Certification Course I was quickly struck by how the nutritional value overwhelmingly pointed to Ucan as a better option. Received the 2018 and 2017 Safety Achievement Award from American Fuel and Petrochemical Manufacturers; Received the first LEED (Leadership in Energy and Environmental Design) certification for an office building in the City of Carson; Community. Though it should be noted that you still must work out the amount to ingest so your blood glucose level doesnt drop. My hope with this section is to provide some insights into the common fueling methods so you can experiment to see what works for you. Other Considerations for Fueling a Marathon. Sign up for our newsletter for all the latest news and offers. None of the gels deliver any protein, fat or fiber while there are very similar amounts of carbs and sugar. Soups, broths, salted nuts and nut butters, dairy, breads, crackers, and pretzels can be great to incorporate in your overall diet to help improve sodium intake. Without the right marathon nutrition plan, your engine is running on empty, your body wont have the building blocks it needs to adapt, and you wont hit your goals. You hear this when runners mention that the gel or drink that tasted so good at mile 5 made them want to vomit at mile 20. Now, I dont see this as a problem given todays hydration packs but if a runner isnt prepared to carry, then this strategy will not work. Here are some tips to get started: Here are some tips on fueling with UCAN during a workout: Refueling with Energy + Protein after a tough session helps your muscles recover while giving you a consistent release of energy so you dont crash. Weight loss is not always a good thing. First, you dont get the high from the sugar rush at every feeding. Most first-time marathon runners will be out there for at least 4 hours, so fueling before and during your run is critical to performing your best and feeling good doing it. Dilute the carbohydrates with more water later in the race to account of the compromised GI tract. I was so excited when the Edge gels came out but they were a flop for me. It does contain erythritol as a sweetener, so be sure to know how that effects your digestive system. ! Ahead of hard workouts and especially race day, your diet should consist of mostly carbohydrates which are the best fuel source for high-intensity exercise. Fueling For a Marathon 101 - Nutrition for Running If you are planning on taking on fuel during your race, you can probably get away with around 300-500 calories before the race, if you run 1:20 or under so will not be needing fuel, try to have 500-800 calories. Hes the only athlete in history to win the New York Marathon (2009), the Boston Marathon (2014) and an Olympic Medal (Silver Medalist, 2004). Listen the podcast bellow! For example, a runner might use UCAN or another slow-acting carbohydrate for the bulk of the race but then supplement with a fast-acting gel or sports drink in the last 30-45 minutes for the sugar high. Some runners even choose a caffeinated fast-acting carbohydrate source for an even bigger mental boost.
