Your fueling technique needs to be customized, together with how and when to eat power gels. There are some basic pointers, but it surely takes follow and trial and error to get all the pieces dialed in for that all-important race day.
Under are the dos and don’ts the Runivore staff really helpful over time in a single handy place. It’s an effective way to find or revisit fan-favorite articles. Click on on the hyperlinks for extra in-depth info and create an individualized gas plan.
DO follow and DON’T attempt something new on race day
Like your coronary heart, lungs, and legs, it’s also possible to practice your abdomen. For us amateurs and weekend warriors, fueling your day by day exercises with power gels is pointless, unsustainable, and, frankly, unhealthy and form of gross (I’ve but to fulfill somebody who thinks power gels are genuinely scrumptious).
Nevertheless, do choose minor races or exercises that simulate your A race to check totally different choices – a 20+km development run for a marathoner or a century experience for an Ironman hopeful.
DO customise for various occasion sorts and DON’T count on one dimension to suit all
A comparatively match runner can retailer between 90-120 minutes price of glycogen going at marathon to close lactic threshold tempo.
Something below 90 minutes, a refuel could also be pointless. Additionally, should you plan to go at an easy-to-moderate tempo that received’t deplete glycogen as shortly, like for an ultramarathon, you might not must eat as typically.
Digestion diverts blood to your abdomen from different bodily methods (for instance, muscle and cooling), so it’s a plus should you can go with out consuming or eat much less mid-race.
DO calculate and DON’T simply go by really feel
Right here’s a great start line. Devour 1g of carbohydrate per kg of physique weight per hour. A 60kg athlete ought to soak up 60g of carbohydrates every hour, about 2-3 power gels.
Don’t overlook to check issues out throughout coaching. For those who discover out your physique doesn’t want as a lot, you possibly can carry much less weight. For those who want greater than that, bonking awaits, or worse, your blood sugar plummets. Each ain’t enjoyable.
DO your analysis on elements and dietary content material and DON’T blindly settle for advertising and marketing hype.
Hydrogel, isotonic, all-natural, natural, BCAA, superfood, on the spot increase…the listing of buzz phrases is countless. Whereas it’s glorious that power gel makers proceed to innovate, you must do your analysis, particularly if in case you have a delicate abdomen and meals allergy symptoms. The most recent expertise may sound nice on paper, but it surely may not swimsuit you.
Learn how many energy, carbohydrates, and electrolytes can be found per sachet to be exact together with your fueling for pre-, mid-, and post-race. As soon as once more, each athlete is totally different.
Examine what the professionals use and what different’s are saying, however in the end it’s about you. Analysis and follow to make sure you have picked the perfect sports activities gas for you.
DO hydrate however DON’t over drink
Power gels are concentrated sugar water made for replenishing carbohydrates and require water consumption to help digestion.
A typical gel is 30g and gives 20g of carbohydrates and 100 energy. The rule of thumb is each 20-25g of carbohydrates require 250 ml of water to course of. Not consuming sufficient fluids is commonly the explanation for upset abdomen (sugar spike) or dehydration (water must be drawn from different components of the physique for digestion), and sweetness fatigue (want water to chase down the candy style).
On the opposite aspect of the ledger, an excessive amount of water can also be an issue. Hyponatremia is once you drink an excessive amount of, decreasing electrolyte focus within the physique. Signs are nausea, cramps, and vomiting. Plus, exercising with a abdomen stuffed with liquid sloshing round is just not the recipe for breakthrough performances.
DO take gels early and DON’T play catch up
For those who had a carbohydrate-rich breakfast 2-3 hours earlier than the race, try to be pretty topped up in the beginning line. Take your first gel 30-45 minutes after the gun, and it goes with out saying that bear in mind to evenly area out the power gels afterward. Taking two or three at a time spikes blood sugar and should trigger gastrointestinal misery.
“Preemptive strike” is the secret. Don’t await the dreaded “empty” feeling earlier than you refuel. By then, it’s typically too late.
Do follow optimum day by day fueling and DON’T wait till the final minute
Getting the perfect efficiency out of your self is greater than the power gels, sports activities drinks, or power bars you carry to a race.
Race-day fueling begins method WAY earlier than you toe the road and begins with what you eat day by day to gas and get well from exercises. Here’s a full information to fueling, from way of life to restoration to race day.
DO follow opening an power gel on the transfer and DON’T choose one thing that doesn’t match
Listed below are just a few key factors:
- Simple to tear open (right here’s a packaging that requires just one hand)
- Compact and slot in your fuel-carrying gear (belts, hydration vests, backpacks)
- Light-weight but packs ample power
- Doesn’t make a sticky mess throughout consumption
You might be already pushing your physique and thoughts to the bounds. Struggling to open a sachet, sticky fingers, gels falling out of your pocket, additional weight…these are the issues you are able to do with out.
