Fueling during Training

Hey guys, I am approaching my 2-3 hr long runs just as it's getting below freezing - Training for a March 10 marathon. How do you guys keep hydrated for long runs in the winter? I've got a pack that I could wear under a jacket, and a small handheld, not sure if that would freeze during a 2 + hour run?

I have a sensitive stomach and love the Huma Chia gels. I find they go down really easy and and are really easy on the stomach.

I'm training for my first marathon so I am experimenting with different "fuels". On my 11 mile training run (beginning of June) I tried the GU Energy Gel. Didn't bother me too much, but definitely disliked one flavor over another. 3 weeks after that ramped up to a 13 mile run, same gel, but didn't seem to help much and really struggled to finish. Yesterday up to 15 miles, switched to Cliff Energy Blocs, and I couldn't even bring myself to have one around mile 11 when i needed the lift...and as you would expect struggled to finish again.

I've tried raisins in the past and that seem to digest better, though I have no idea how well they will do on longer runs. I have a 17 mile run coming up in two weeks, and I'm looking for any suggestions. I'm thinking the less processed the better.

BTW I switched to a hydration backpack yesterday and that worked well.

I would avoid the gel chews. I used them diuring a 1/2 marathon and was sick afterwards.

I was wondering what someone with low blood sugar issues does for fueling, before and during. I usually have a bagel with an egg and two slices of cheese about two hours before my run. I recently switched from whole grain bagels to plain for the issue with to much fiber before my run. During my run I started using sports beans only and it was not enough. So after I crashed and burned during my second half, I started alternating with sports beans and peanut butter crackers. I was starting at mile 1 and taking a bean at 1 and 1.5 miles, then half a pb cracker at 2 and 2.5. I would alternate them through my runs. I make sure if I go over 6 miles that I eat before the run and I fuel for the run. I have noticed a definite difference in how I feel on my runs. This past Saturday I waited until mile 4 (roughly 45 min into my run) to start fueling. Then would eat the entire pb cracker and two beans alternately at the top of the mile. Just wondering what others with the same issue have done or what works for them. Thanks!!

I agree with the others here who say it's important to try different things during your training runs, and see what/how much/how often works best with your body. Personally, I like granola bars and Zone bars - I find that Gu or other high carb/sugary fuels make me thirsty and flare out after a very short burst of energy. Heavy things like bars really don't suit some people tho'. Best to experiment and find your ideal fuel.

One thing that was suggested to me that I swear by - WALK THRU EVERY WATER STOP - whether or not you feel thirsty. Give you legs a little break, and get the water INTO your body. I grab 2 of whatever they are serving - water, gatorade, both - and take the 15 seconds it takes to get them down. Well worth the brief time investment! I firmly believe that staying hydrated matters much more than snacking or not snacking.

Running nutrition varies widely, but I'm happy to share what do.

For normal long runs, I eat a cup of oatmeal, milk, and brown sugar a few hours (2+) before running. I usually drink about 2/3rds of a bottle of Gatorade and save the last 1/3rd for just before I run. I also eat a breakfast round just before running, which is basically 200 calories worth of bread. The breakfast round is to make sure there's something in my stomach when I start running.

A few weeks before the race I do all of the above, but I'll take gels on my long (30k+) runs. I take one gel about 15 minutes before running and I take the other gels every 45 minutes. This is mostly to reassure myself that I'm not going to have a bad reaction to the gels.

On race day I do all of the above, carb load for 48 hours, and eat a second breakfast round just before the race starts.

After running I'll grab a protein bar and make sure I get a decent lunch.

I just ran my first marathon Sunday with 2-3 sport beans every 2 miles. It was enough fuel to keep me going but not enough to bother my stomach! I also ate a banana mixed with some PB2 about an hour before the race.

On a training run I ate before hand and was miserable! I spent most of that run, walking, wishing it was done already. I run fairly slow so time wise when I started getting to an hour to an hour and a half (5-7 miles) I started stopping for water along the way and it really helped. Near the end of my 7 mile run I did start to feel really drained. Not tired but actually low on energy. That was the kick in the butt I needed to start exploring gels and chews.

This week (8 miler) I plan on a pre-run gel and that's it. I already know pre-run food didn't work well for me. Then every 4 miles I plan to gel again. Some runners have suggested chews or even hard candy between gels but I'm thinking the gels will be enough for now.

Edited by: PAMDAQTPI at: 5/17/2013 (18:30)

Any advice on nutrition DURING a race? I just bought some Shot Bloks and some Gu Chomps, but haven't tried them yet. What do other runners eat during a race???

Found a couple articles for you:

unitedrunners.org/iloverunning/runni
ng
-nutrition-what-to-eat-before-duringR>-and-after-a-run

running.about.com/od/nutritionforrun
ne
rs/tp/energygels.htm

running.about.com/od/runningforbegin
ne
rs/ss/runningmistakes_6.htm (Also see #10 on this link)

There are lots of books too with good advice. I just finished reading The Paleo Diet for Athletes. Even if you don't subscribe to the Paleo Diet, it has TONS of great information in there pertaining to fueling for/during and recovering from workouts of all different durations and intensities. Great book!
~Ang

Thank you for the suggestion. I have not began my offical training for my events at this time. I have plenty of time to reseach. I will do a google search.

My nutrition has been 50% of carbs everyday. In addition to that, I take Gu every 4 miles or every 60 minutes. It is something one can play around with during training runs. It varies with your body. In addition to that, I have been trying to take a post snack of carbs and protein. Mine is chocolate milk.

I stick to a regular schedule because if you wait until you are hungry/thirsty/tired, is it already too late. My general rule of thumb is that I should have at least 1 BIG gulp of water each mile (or lots of sips) and I like to finish my small 10 ounce bottle at least every hour and a half or less.

As for nutrition, I eat a Gu (about 100 calories) about every 45 minutes (or 4 miles). At 12 miles, I use something more substantial like chews, jelly bellies, or even a Stinger wafer. I have not done a full marathon yet but have one scheduled for October and plan to follow the same rules for fueling!

Also, I have read many times that you should not neglect your protein during endurance events. A good liquid to drink that has your amino acids, electrolytes, and some carbs is Accelerade (or something similar). Gatorade has no amino acids. I use Xtend which is an amino acid drink without carbs (but then I get my carbs from the Gu).

That is pretty much all I've got right now. There is a lot more good info on the internet if you just Google it! I hope some of this helped!
~Ang

I have done 2 half marathons and have not put a lot of thought in to race nutrition. however I am doing another half and a full and want to incoorperate this in theses events. My question at this time is how do you know when to eat during the reace? I have read a lot about hydration and i know the time frame to maintain is drink water or gatorade about every 15 min. any suggestions or resources for this would be appreciated

I will definitely look into that book! Something needs to change. I just had pasta for lunch and now I want to nap, lol. My plan is to go swimming this afternoon. Tomorrow is my long run of 5 miles, I think. I typically eat oatmeal everyday in morning. I just know when I go crazy with carbs or proteins I start to crave the other. I haven't been using the tracker but sure am now.

A great book, which gets recommended here a lot (for good reason) is Nancy Clark's Sports Nutrition Guidebook. It really aligns nicely with the recommendations you'll get from your nutrition tracker here, too.
As for the carbs, don't forget that fruit and veggies are great source, and will give you a lot of vitamins and antioxidants that your body will make good use of during your training! It doesn't have to be just pasta and baked goods (although those are reallllly good, aren't they?!).
If you are craving a lot of sugar, take a look at what you're eating. I find that I get cravings when I'm not eating clean, I get the whole blood sugar roller coaster dealio... I feel great, then I crash and want some more junk.
Also make sure that you're eating a good combination of protein, grains / fiber and carbs when you do eat.. that should help you feel full and satisfied.
I completely agree with the post to test out your fuel during your training runs.. or you might have race-day runs (pardon the pun!).
Get something good into your body the morning of a run, I like oatmeal with cranberries and some maple syrup, or a nice muffin with some greek yogurt. Nothing too heavy, but something that will stick with you. During your race, factor in time to fuel, and if you need to walk, do it.
Good luck, happy training, happy reading!

You know, I was having the same issue! And I decided to ignore my ratios and just eat. I increased my carbs a little by adding rice and things more often but I prefer my higher protein diet (but I still get my minimum carbs for the day, usually hovering around 200g). As long as you aren't totally burning out during training, its not necessary to follow a diet exactly. I find doing higher protein helps me recover faster too (less soreness). My percentages lately have been around 50/30/20 but I get about 100g of protein a day. There are tons of books and websites out there though I can't recommend a specific one. I hope you find what works for you!
~Ang

I am hoping you guys can help me. In June, I am doing my FIRST marathon. From what I understand I need 55% carbs, 30% fats, 15% proteins. Why are fats so high? Also, I know I have to increase my carbs but lately it seems like I am not getting enough in my meals. I am starting to crave sweets like doughnuts, lol. What am I doing wrong? How can I fix this? What books would you recommend?

I will add - if you buy new gels, etc.. try them on your training runs - I didn't really use the gels much in training, and don't eat much during my runs - but use the gels in my marathon and was so nauseous!! Thought I would throw up!! Had to run to the potty multiple times! TOO MUCH SUGAR - my stomach could not handle - so now training with real food like I used before - fig newtons, brownies cut up - did try some Power Bites last week -they seem good.

I always eat during my half marathons. Before my first 1/2, I read a lot of articles about fueling during the race. What I decided to do and I have done on my both my 1/2 - I pack fig newton cookies and 2 gel packs. I don't know if I would have been okay without them but I had a successful run the first time so I repeated the process on the 2nd. My husband was a spectator and I did ask him if he saw others eating and running or if I was just weird. He said he saw lots of others.

Caryn, thanks for the advice!

Actually, I've never even attempted to eat during a race, walking or otherwise, because I wasn't hungry. I did two gel packets during my first half marathon because I thought I should be consuming some extra calories even though I wasn't hungry. During my second half marathon, I didn't consume anything during the race except water and Gatorade.

When it comes time for my marathon, I'll just play it by ear ... stock up on some gels and those Honey Stinger chews and easy-to-eat things like that. I think the fueling stations will have some finger food -- sliced bananas, etc. So if I feel like I have to eat, I'll make myself walk for a minute. I just need to remind myself to eat, lol.

I didn't gain or lose weight while training, and I ate like a horse! It's really hard to keep up big miles and cut back on your calories.

As for fueling during, I believe the recommendation is that if you're going for longer than 1 hour, you should fuel at 45 minutes, and every 30 after that. Of course, you'll need to play around to see what works for you. For me, for example, I just do every 4 miles and it works great (and it's easy to keep track of!).

If you're having trouble finding stuff to eat while you're running, you may want to go on a shopping trip to check out the variety of fuels.. there are a lot of choices! Some of the ones I have found easier to deal with are the gels of course (btw, I find Gu to be gross, but ClifShots gels are ok, as are Honey Stingers), Honey Stinger chews (I could eat these all day long!), Sports Beans (a little chewy), and then there's always real food like pretzels, etc.

Try taking a 1 minute walk break while you fuel.. not sure if you're trying to keep running while you're eating, but that could be making it tough for your tummy, too.

The gatorade will definitely help you stay hydrated, and it has some calories, but I found that I needed the fuel, too.
I just ran my first, it went really well, and I posted a blog entry with all of the stuff that worked well for me. Feel free to check it out, maybe it will help? Good luck!
wfl.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=4563570

Do I *need* food while I'm running? I can't stand the thought of eating while running. I'm OK with the gel packets and water, Gatorade, etc. Is that enough fuel during a marathon if I eat well before the race?

My pre-race breakfast for half marathons has been a banana and some protein powder mixed with water. For my first marathon, I thought I might add a muffin or a power bar to the mix for some extra calories. P.S. - I've had digestive issues in the past, so dairy is out of the question for me.

Edited by: BLONDIEGRRL at: 11/9/2011 (09:56)

1200 is pretty low for marathon or half marathon mileage. Try adding a few hundred calories each day. I like to increase what I eat a bit the day before a long run because I use those calories the next day during my run. I live in a hot and humid climate and it's often hard for me to eat a lot after a run, so it works to do it the day before.

Currently, I am eating at the low end of SP's suggested range: 1200 calories, 163 grams carbs, 32 grams fat, 60 grams protein. About 55% carbs, 24% fat, 21% protein.

All that was getting me through my marathon training quite well, but in the last two long runs of 9 and 10 miles, I struggled. I'm 5'4 and currently I've been fluctuating between 135 and 131. Naturally I came to SP to lose weight, but now my priority has shifted to marathon. My first half marathon is coming up next week, but technically it's still just a 13 mile training run. Any suggestions on eating as the mileage continues to increase?

While I'd love to lose weight while I'm in training it isn't my primary focus. I have been taking my measurements and I did lose some body fat percentage from August to September, even though my weight stayed the same. (Still wish my stubborn stomach fat would go away.)

CARYNW - I didn't even notice the date on your first post! Haha! Glad you found something that worked :)

MBSHAZZER - Thanks for the articles, very interesting, especially the second one!
~Ang

Here are some good articles on this topic:

runningtimes.com/Article.aspx?Articl
eI
D=15539

I subscribe to this theory when it comes to fueling before and during long runs:
www.nomeatathlete.com/burning-fat-fo
r-
fuel/

I will have to check out that Larabar. I've actually tried a bunch of things since I wrote that earlier post.. amazing what a little experimentation can do for you!

Pre-run, I typically have one baked carb (muffin, bar, granola, etc) and some fruit, usually a banana. Coffee is also a must. I might get crazy and have some yogurt, but that's about all the protein I can handle before a run! I do love my oatmeal in the colder months (I like to mash a banana into it), but in the summer I cannot deal with that!

During the run, my favorites are Honey Stinger waffles and chews. I've also discovered that Clif Shots gels are WAY more palatable than Gu. Chocolate and Chocolate Cherry are pretty decent. Another good snack is Trader Joe's roasted plaintain chips, plus you get your electrolytes! I'm doing my first snack at about the 45 min mark, and then every 30 or so minutes after that.

I've also started to take a little snack pack in my car for post run. I carry an extra bottle of water, my fuel belt bottles are typically empty when I finish! I also have a Horizon chocolate milk single, either a banana or orange, and then maybe something like a Odwalla bar (their banana bread bar is AWESOME!). Then I'm good for another couple of hours.

For my marathon in the fall, I plan to bring muffins, bars and milk singles with me. Muffins should be easy enough to eat in the hotel beforehand, and the milk singles won't go bad if they get warm, so I can stash in my race bag, along with a bar or two. I know they'll have plenty of stuff there, but it never hurts to be prepared!

CARYNW - The cashew cookie Larabar is a lot less sticky but isn't the sweetest in the world. I really grew to like it!

And I have the same problem with eating while running. First, my stomach does like having to digest while moving and its so hard to chew when you are trying to breathe! LoL, I've just learned to suck it up and walk while I'm trying to eat anything! I'm going to have to learn to eat more solid-ish foods during running I think for this marathon!

I actually really like the vanilla and chocolate Gus but I could see how people wouldn't like 'em. I just think of them as pudding in a tube.

Oh and I love the muffin idea. I normally have oatmeal before a long morning run. I was worried because my marathon is in another city and I won't have my kitchen to prep breakfast! I will try some muffin recipes and find one that works for me. Then I can just pack my breakfast in my suitcase! Brilliant!

Ok, let me scroll down now and read more comments :)
~Ang

So I've only done a 1/2 marathon thus far, training for the MCM in October... so I only know what gets me through about 13 miles, and sure this will change as the miles increase!

Pre-run, I've been having a cup of coffee and normally a banana and a muffin (Great Harvest Bread Company has these Pumpkin Cinnamon Chip muffins that are like crack!). I finish up with a Gatorade G1 (their "pre-game" fuel). I'm thinking I'm going to start needing more...

During my run, I'm one of those honey packet people! I wash them down with some regular old Gatorade, and I also carry water with me. That's pretty much it for me during the run right now. I really do need to figure out some additional fuel sources! I think I'm also going to try mandarin oranges, which shouldn't be too hard to carry and taste yummy!

I've tried Gu and I think it's just awful! I cannot get past the fact that it tastes like salty, artificially flavored vasoline (not that I go around eating vasoline!). I did just buy a bunch of bars this week that I'm going to try out over the next few days. I just tried Larabar Choc Chip Brownie, which tastes great, but is like glue! It just stuck to the inside of mouth like crazy. I also picked up a couple of Iron Girl bars and a Luna Bar. I struggle with trying to chew something substantial while needing my mouth to breathe.. sometimes my nose gets a little stuffy when I run! Is that weird?

my 'cheap' way is M and M's and refuel with chocolate milk! I don't like the taste of the power bars, GU's, chewies, or drinks. Water and sometimes Powerade/Gatorade.. just purchased a camelback and found that fantastic for long runs on rural roads.

My routine pretty much matches what AOGOAE said... 1 Cup of Coffee (trying for 2-3 hours pre-race; if it's a workout run, more like 1.5 hrs)... If it's something LONG, then a small snack (high carb/low protein/whole grain energy bar or oatmeal) with the coffee. Restroom. Then I can start.

Gels or Sports beans around every 6 miles.

Jasmine, in terms of real food on the go, I have found that raisins work really well.

My method is:
1c coffee 1.5hrs before the run...after using the restroom I can then start my run
carry plain water +1gu or jelly bean pack per ~5mi.

I have fueled with lots of random stuff before, including goldfish crackers, a bagel (on the treadmill), plain wheat bread, clementine oranges and just sports drink with no actual food.
I like the idea of using 'real food' to fuel my run because tracking 400calories of what would otherwise be junk is kind of annoying. But I haven't found anything that's easy enough to carry to make it work!

I am a runner with MANY tummy issues. I have tried many different things but I think I have found a good system this time around.
Here is what I have found to work for me....
In general:
1st off, I have added Greek Yogurt to my nutrition. That seems to ward off many issues.
2nd, I have cut sugar intake to a minimum. Now I'm not saying I never eat it, but I have cut it. That has helped.
B/4 the long run:
Half a peanut butter and banana sandwich. (you can see this in my nutrition log).
During the long run:
Only good ol H2O to drink (I have sport drink tummy issues). Strawberry Cliff 1/2 Shot gel with 25 MG caffeine taken every 6 miles. This has just enough caffeine to give a boost, but not to mess me up tummy wise.
After long run:
Very important to refuel the muscles! 1 cup Fage' greek yogurt (20 grams of protein), 1 cup blueberries (antioxidants), 1/2 cup oatmeal (carbs!)
So that is how I roll!

I've read that honey can be used as a gel substitute on long runs. And it makes sense, as it provides near-instant energy and it's easy to sub for regular gels.

I usually eat candy or food bars in addition to gels on my LR's. Recently, I started using Nature's Path Blueberry Flax & Soy energy bars for distances 13 mi+, and with GREAT results (no tummy issues, and felt especially phenomenal on my 20 miler last Saturday). Some people eat dates and figs/Fig Newtons on their long runs, too. But they're to be dealt w/carefully, as they're high-fiber and too much of them can cause an upset stomach.


Edited by: NYC_NATIVE at: 11/1/2010 (13:51)

So I think I've worked out what is best for me in the morning before a long run, but I am having troubles with what to eat during my runs. Recently any form of gel, block, jellybean, anything like that that is specifically to fuel during a run is making me extremely sick. Does anyone use more "natural" foods or candy to fuel their long runs? My marathon training starts this month so it's a perfect time to try something new, I'm just not sure what to try...

I'm currently experimenting during my long runs to figure out what's going to work for me. If I can get up early enough, I love to have a cup of coffee to get everything moving before start time...(sorry, overshare! ha ha). And then a cup of water before I head out the door. I like the idea of a hard boiled egg and will try that this Saturday. I had some wheat thins before my run yesterday and those sat fine. So maybe a breakfast of wheat thins and a boiled egg.

On the run, I love me some GU Espresso Love and Chocolate Outrage. But I also want to incorporate real food so last week I brought along a Luna bar. I'm going to keep that going. And I fill my fuel belt bottles with gatorade.

I use the Roctane GU. I love them. The pineapple has no caffine and the blueberry and orange vanilla do have caffinee. I can not stand the taste of the orange vanilla. I try to rotate the caffinee one with non caffinee one every 4 - 5 miles. Works out to one about every 30 minutes. I try to eat some peanut butter toast and ceral before setting out for a long run.

Gotta plug a product... Hammer "Recoverite". WOWZA! Does it taste gross but it does the job! Had a really fast 18 miler 2 weekends ago and decided to try the free sample that came with my order of Hammer gels. I ended up mixing it with some crystal light b/c of the taste but it really did the trick. Despite the fact that my average pace was a full 30 seconds per mile faster than planned, I had NO soreness or tiredness afterwards and was able to have a normal week of working out afterwards.

For my 22-mile training run, I did the following. Keep in mind that I'm a stocky guy, so I've learned that I require a bit more fuel.

Night before: 2 servings of regular spaghetti w/ lots of tomato sauce w/ TVP (Texturized Vegetable Protein), 2 slices white toast w/ margarine, and as much water as I can drink.

Day of, 90-120 mins before: 2 English muffins w/ margarine, 1 can caffeinated diet soda, water, some Gatorade or Powerade while I'm filling up my hydration belt.

(I really like coffee but I can't drink it before a morning run for some reason. It upsets my stomach.)

10 mins before: 8-12 oz Gatorade or Powerade.

During the run....

Every half mile: one good chug of Gatorade/Powerade. I typically go through 16 oz every 4-6 miles.

Every 5.5 miles: 1 Gü packet (usu. "plain" flavor, which also has caffeine) + 8 oz water. (This is in place of that half mile's Gatorade/Powerade.)

After the run...

Immediately: any Gatorade/Powerade I still have in my hydration belt, one plain bagel, lots of water.

45-60 minutes afterwards: A decent meal, at least 500 calories.

I love this topic and have had this discussion with many marathoners and with my Exercise Physiology professor who is a runner. Physiologically it is best to have a meal 2 hrs. before running your long run or race. There are hormonal things that need to happen as well as jump starting the digestive system to help prevent gastric distress. In the past I had had a lot of issues with cramping and 'distress' especially in the later miles. I don't do gu, gels, or gatorade very well, they are too tough on my stomach. My professor says it does not matter WHAT form you get your carbohydrates in as long as you get them in.

I start prepping for a long run the afternoon before. I start cutting back the amount of meat source proteins I eat, as they have a slower transition time and I don't want them in my intestinal track. At dinner I will have twice the amount of veggies and grains than I usually have and half the protein.

5 a.m. Mashed Banana with 2tbsp natural peanut butter and 1/2 cup of unsweetened applesauce, with 1/2 cup of oats that I grind to a powder. I mix it all together like cake batter and it eat it. Lots of water and a chocolate protein shake with some instant coffee granules in it.

7 a.m. Head out on my run

During my run, starting immediately, sometimes in the first mile, I start eating pretzels or combos. Things that are 'fruity' bother my stomach so I use these bready carbs to buffer some of the fruity stuff I add later.

Throughout my run I eat Sharkies, pretzels, combos, Bit O Honey. Another thing that my prof. suggested and I have done a couple times, drink flat soda watered down. I prefer ginger ale or sprite, they are easy on my tummy.

I'm so glad that I have found some combinations that work for me. I hope some of these suggestions are helpful to you.

NYC, you DO have an iron stomach!!!

My biggest disappointment was the inability to eat for DAYS after the marathon. I was so looking forward to spending all day Sunday after the race eating!

I usually like having a bowl of oatmeal w/dried fruit and a little unsweetened coconut before I head out on a long run. But recently, I've gotten into eating roasted garlic hummus, sliced bell peppers and cucumbers on whole wheat bread as my pre-lr meal... You can tell I don't have tummy issues while running, LOL. While running, I usually have Gu gels, and anything 20mi+, a candy bar, too.

Marathon_Mom - I can so relate to you on not wanting to eat after a marathon. When I did New Jersey this past May, all I wanted was to drink Coke! (I chugged 3 cans of it back to back, and I usually HATE soda). My appetite didn't fully return until the following day, which was great, because my DH's aunt treated us to a nice sushi lunch then. Perfect timing. ;)

Many times when I go out for my long runs, I won't eat anything beforehand, mainly because it upsets my stomach. During the work week, my body has become accustomed to eating breakfast between 8-9am, and if I try to eat before then, I get a "talkin' to" by my stomach. On the later run days when I can eat breakfast, I usually have whole wheat toast with peanut butter.
During the run, I will usually have Gu every 4-5 miles (40-50 minutes) or maybe a little longer depending on the route I am running. I usually do loop runs, so I get my fueling done when I make it back to my car.

After my first (and only right now, number 2 is on Nov. 13th) full, I couldn't eat anything! I was starving, and wanted to eat, but my stomach was just not hearing of it. I finally ate a PB&J sandwich later that night and had a burger and fries the next day! :)

Before: Whatever I've eaten for breakfast or lunch. Nothing special. If it's been a while (e.g. late afternoon run, I'll eat a granola bar or something similar).

During: Usually a chocolate outrage gu every 45 minutes and if it's hot or a really long run, I'll drink grape powerade zero mixed 1:1 with water. Sometimes if there's a store, I'll buy some M&Ms or a snack and have that in place of a gu.

After: Anything I want!

Edited by: LAB-LOVER at: 9/5/2010 (08:26)

I've had good luck with raisins while running. I prefer to carry gels because they are more compact than stuffing a baggie of raisins down my shorts, but they do work well.

Before my all of my AM runs I eat one of my usual breakfasts:
Half a PB and jelly on toast with .5 c muesli with honey

2 egg whites one egg with .5 c Muesli

1 c cheerios 1c puffed cereal with half pb jelly toast

During, I've tried many things:
cut up PB sandwich. Great but really messy.

Trail mix, tropical (no m&ms) mixed with cheerios

Almonds

Homemade granola bars-still working on a recipe without too many calories.

Always Water.

I don't like the idea of paying for "specialty" foods.

I still have a hard time finding a good pre-run food during my PM runs. I have issues with eating little enough to run comfortably.

Loren

I do not like sports drinks so I fuel with water and the following:
hour 1 gu
hour 2 sharkies natural chews or gu chomps
hour 3 twizzlers
in this order for a 20 miler example. I like to have some kind of real food such as the twizzlers above for my last fuel. I know that a lot of things say to fuel every 45 min but every hour works best for me. I stick with this routine because I have seen too many people get sick when they try to change things up. Happy Training! I'm running Chicago hoping to qualify for Boston!

Tammy, thanks for starting this topic! I am TERRIBLE about fueling for a run.

Typically, I have nothing but water before a run, no matter the length. During runs of less than 10 miles, I eat and drink nothing.

For longer runs, I bring gels with me but I am horrible about remembering to eat them. This morning, I had ONE gel on my 16 miler. However, I still managed to finish with a negative split, so I guess I had enough stored fuel.

Since I've been doing my long runs during the week, I also probably don't eat enough afterwards.

For a race, I will have a cereal bar or a granola bar before hand. One or 2 gels for a HM. For my full marathon I had 4 gels.

After the marathon, I couldn't eat for days!

OK, here's mine.
Before--I had something like 6 bagels bf my very first race, the Camp Pendleton Mud Run, a 10k, and my gut stopped for a day, so no more bagels for me. I read that Meb Keflizighi likes his mom's bread bf races, and it's similar to Hawaiian Sweet bread, so that works well for me. Otherwise, a couple of Kit Kat bars and 3 cups of coffee.
During--after running w/ Clif shot stuck to my hard palate for 1/2 a mile (they ran out of fluids at the aid station) one year at Catalina, no more Clif shots for me. I liked Sportbeans for awhile, but I got tired of chewing. I like Powerbar Gel Tangerine bc it's light, not too thick, and has extra sodium. During trail marathons they often have candy, m&m's, homemade cookies. I've been warned they might upset my stomach but since they're staples of my diet they never have.
After---ah, a cheeseburger! and fries and a Coke!

I know there are many great "sport" products out there, but having choked down numerous Powerbars, Promax bars, Clif bars, Luna bars, Gatorade, Powerade, etc etc I cannot do it anymore :-(

So many questions come up about how to eat before, during, and after runs - especially those long runs. We have so many experienced marathoners on this forum that can share their wisdom with us. Please post your fueling questions here.

Tammy