Monday, November 26, 2012

Tips & Tricks: Fueling the Marathon+GIVEAWAY!

Happy Monday everybody!  When I do get tips out it is usually on Tuesdays, but here again with my work schedule and library hours I find myself just fitting it in where I can. My options may be limited but that won't stop me from pressing on. :-)
So anyways about food and drink...(one of my most favorite topics ha!)
You've trained super hard for this event so why waste all your hard efforts only to bonk out due to poor nutrition or hydration?  Don't let that happen to you!  As the saying goes, you are what you eat.  Half the battle is a good diet and proper fueling at the right times. At first it can seem tricky but eventually you'll find what works for you and find yourself in your perfect routine. And every one's  body is different.  So my way or some other's way may or may not work for you.  It's about learning the basics of nutrition/hydration and learning how YOUR body responds and reacts to certain foods and drinks.  I'm happy to say I finished my race with no tummy issues!  And I credit this to the following tips that worked for me.

 

A few basics that I've learned

During training:
  • Eating 1.5-2 hours before a run is usually the best policy to make sure all things are good to go...well not "go" ideally during your run... ya know.
  • Practice taking in gels, sports drinks and food in practice runs.  If possible look to see what gels or sports drinks the race provides and practice with that particular brand.  Otherwise  be prepared to bring your own along with you in a fuel belt of some sort.
  • Hydrate so well your urine is pale yellow.  This really should be a lifetime habit.
  • Avoid fatty or greasy foods night before a long run. 

Days leading up to the race:
  • Drink, drink, drink!
  • Cut out soft drinks and alcohol or cut back.. I don't drink alcohol so that wasn't an issue but giving up my Coke Zero was difficult! But, you know now I don't even crave it...
  • Eat, eat, eat! With a focus on good carbs and protein.

Day of marathon: 

  • Nothing new!!!
  • Eat, here again, 2 hours pre-race. I prefer a bagel and coffee.
  • Drink about 16 oz of your favorite sports beverage. I go with Gatorade.
  • Keep sipping on water throughout your morning. But stop 30 minutes to 1 hour prior.
  • I take a gel or energy chew about 15 minutes pre-race with a quick sip of water.
  • Stay ahead of refueling! I took water or Gatorade at every aid station. But that's my body. It's a thirsty little bugger. Know YOUR body and what it needs.
  • I also took my water bottle with me and had it refilled with Gatorade at one station.  SO glad I did that!
  • I took 4 Clif Bar Energy Shot Chews throughout the race. I can't remember exactly which miles...but roughly at miles 7, 12, 18, 22...if I remember correctly...

I have a few extras...
These are the ClifBar Shot Bloks I carried with me.  They worked perfectly for my tummy and energy.  With only  half a shot (25 mg) of caffeine it was just enough extra boost to keep me going.  You want some?  I have a few extras I'm willing to share!
Just comment below on what fuels you use during races, LIKE me on Facebook and follow me on Twitter to get extra entries!  Easy peasy!
a Rafflecopter giveaway
Here's a few good articles that may further help you...
Happy (&Blessed) Running!    
**Disclaimer:  These tips and tricks are what worked for me personally.   I am in no way certified as a nutritionist or coach.  Please speak with your family doc, coach or nutritionist to find what works for YOU!**

10 comments:

  1. I love sports beans and shot blocks, although I've only tried two flavors of the blocks and I'm pretty new to them!

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    1. I've not tried sports beans...how do you like them??

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  2. Thank You for your tips!! I have been using shot bloks (black cherry) I do ok with them. I guess I need to try them with gatorade or powerade! Good Tip! Do you eat four at a time? I have been scared to eat more than 1 at a time. On my 20 I did one at 5, 7, 11 and 15. I know one thing, the longer the distance gets, the better those things taste! I do love the kick that they give me!

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    1. Well I wouldn't mix the bloks with sports drinks. Too much sugar at one time could cause stomach distress ... Just water but maybe alternate sports drinks then use shots with water?? I like to eat three at a time but chewing slowly. It really is hard to run and eat isn't it? Haha!

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    2. I meant to type 4 packs of 3 Bloks above! I just re-read it lol silly me. What I had done was cut the 2 packs in half and stuffed them in an arm bag and that way I had three Bloks at a time.

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  3. LOVE this post!! Ive used Gu and hard candy. Would love to try these! THanks for the chance to win!

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    1. You know, I've yet to try GU!?? I've just used Clif Bar brand gels and shots and they've worked so well I haven't given anything else any thought. But I need to try GU someday soon. And no problemo! :-) good luck to you!

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  4. I have a very sensitive stomach ans fueling during marathon training and racing is a continuous try and error for me. Great advice in your post!

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  5. On raceday I have apple sauce before the race and then fuel with gatorade only during the race. This is the easiest on my stomach.

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Thanks for the love :~)