The Science:
Bear with me for a minute while I try to explain to you why we need to fuel for long runs.To keep the body healthy for long runs, we have to maintain normal levels of glycogen in the blood. Glycogen is the way your body stores carbohydrates for future use. It's important because glucose is brain and nervous system food and the brain requires to act normally. For example, have you ever felt woozy or have a headache because you didn't eat anything? It's probably because your blood sugar is low. Which means the liver ran out of glycogen due to not eating carbs. This directly affects exercise because one system is functioning normally the others won't as well i.e. muscular system.
Carbohydrates:
Examples of high complex carbohydrates: ALL the good stuff. whole grain pasta, whole grain bread, brown rice, potatoes.
Although carb baskets are a carb, they are usually a simple carbohydrate because they are made with white flour and have fewer nutrients, and tend to be less satisfying and more fattening.
But, it doesn't stop me from indulging in some of my favorites:
Carbohydrates:
Stop thinking terrible thoughts about carbs. Carbohydrates are not the enemy! The sole purpose of carbohydrates is to provide energy to the body. This is especially important for distance runners as it is the source of quick energy. It is recommended that runners' diets consist of 50-70% carbohydrates.
There are two type of carbohydrate, simple and complex.
Simple carbohydrates consist of one or two molecules. Therefore, they are rapidly absorbed into the bloodstream. But, that's not always a good thing. Although it's great for a quick spurt of energy, it also induces an insulin response. As a result, the blood sugar returns to the low level resulting in decreased energy and performance.
Complex carbohydrates, unlike simple sugars are made up of several glucose molecules linked together. The result, a slower process of absorption into the blood stream. Experts recommend that the majority of the calories obtained from carbohydrates be in the form of complex carbohydrates.
Although carb baskets are a carb, they are usually a simple carbohydrate because they are made with white flour and have fewer nutrients, and tend to be less satisfying and more fattening.
But, it doesn't stop me from indulging in some of my favorites:
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| Olive Garden...mmmmm |
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| Red Lobster Cheddar Biscuits...mmmmm |
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| Texas Roadhouse Dinner Rolls with Cinnamon Butter...double mmmmmm |
Feul/Energy on Long Runs
Rule of thumb:
Jog for 30 minutes, H2O will suffice.
Longer than 30 minutes, you gotta get yourself some carbs!
HOW TO REFUEL:
- Sports drinks: But make sure they have a 6-8% carbohydrate concentration.
- Ex. 15 grams of carbohydrate per 8-ounce serving equals 6.25% of carbohydrates
- Recommendations: Gatorade Endurance or PowerBar Endurance
- Gels/Sports Beans: Sugars in the gels provide fuel!
- Select a gel that has 25-30 grams of carbohydrates and 50 mg of Sodium
- Chase with water NOT a sports drink
- One gel/packet of sports beans after 60 minutes of running and then every 45 minutes
- Recommendations: GU Chocolate, GU Milk Chocolate, Jelly Belly Sports Beans
- DO NOT TRY THE FRUIT FLAVORS...I almost puked when I had the tropical punch Gu.
- Energy Bars: jam-packed with carbs to satisfy hunger
- Select bars with 40 grams or more of carbohydrate
- WARNING! Too much fat can delay digestion.
- Ideal: 200-250 cals with about 5 grams of fiber and 10 grams of protein
INGREDIENTS TO AVOID:
- Partially hydrogenated oils
- High fructose corn syrup
- Artificial dyes
LOVE YOUR HONEY!
- Sure, love your significant other but, love the natural honey too! It's a great fast-acting carb!
I hope you learned same fabulous information about fueling.
Do you have a go-to fuel flavor?
