Going, Going, GU

Going Going GU

Grab your shoes and catch that beautiful PR, friends.  It’s running season!!  Yeah that’s right!  Spring is coming and so are the warm race days.  Now is the time to build up our mileage and train smart, so that we can be in shape for the warm weather.  However, the further we run the more depleted we become and therefore, must replenish what we have lost.  We have all heard people say the following when describing what happens on a longer run:

“Hitting the wall”

“Cramping up”

“Bonking”

“Running out of gas”

“Crashing”

Lucky for you this does not always have to be the case if you understand how to fuel during your runs.  I am talking about GU’s, gels, beans, chomps, capsules, blocks, and so forth. Nutrition!!  There are many choices of nutrition out there to take and the decision can be a little daunting.  But no worries, I will walk you through the many options so that you can make a more educated choice.  Keep in mind though trial and error is a great way to see what works for you.

For today’s discussion I am going to focus on what nutrition to take during your run. So what do our bodies lose when we run?

·         Our bodies lose electrolytes (mostly sodium and potassium) through sweat. 

·         We burn carbohydrates and calories as energy.

·         Stored muscle glycogen is used up through long term muscle movement.

Now that we understand what happens to us when we run let’s talk about the types of nutrition that gets us to the finish line.
Most types of nutrition used during a long run contain the following:

·         Calories/Carbohydrates for energy

·         Amino acids to fight muscle fatigue, convert carbohydrates into usable energy more     efficiently, and improve mental focus.

·         Electrolytes to replenish what you lose through sweat (sodium and potassium).

·         Caffeine for a sometimes needed rush.

Simply put, the large assortment of available GU’s, gels, beans, chomps, capsules, blocks, and so forth provide us with what we have lost and need to keep going in a concentrated, easy to use, and easier to digest formula.

Okay great nutrition will help you finish a race or a long run, but now let’s answer the big questions. 

·         Which flavors are tasty and not like nasty sludge?

·         Which ones won’t upset my stomach?

·         How do I use it?

What tastes good to one person may be inedible to another, so it’s best to try several.  Also, texture can play a part in what you can stomach.  In other words, the more liquidly GU’s and gels may be tastier than then solid beans and chomps or vice versa. 

When trying different nutrition options make sure to test them during your runs.  Sure throwing back a bunch of nutrition shots sounds awesome, but taking them on a run is a better way to see what tastes good.  On a side note studies have found that the body tends to crave citrusy flavors more during strenuous exercise (Brendan Brazier, 2007).

The last thing anybody wants to deal with on a run is an upset stomach.  So test nutrition on a run and see how you react.  To help alleviate some worry and narrow your choices here is are some facts and things to look for.

·         GU’s, Power Gel, Hammer Gel, GU Chomps, Honey Stingers, Sport Beans,  Clif Blocks, and Clif Shots are gluten free

·         All of the above are vegan except Honey Stinger

·         Hammer Gels have the least sugar and Power Gels have the most.

·         Clif, Hammer, and Honey Stinger are on the more organic and natural side

·         Some have caffeine so pay attention to packaging

In case you are scared of the big chemistry words in the ingredients or don’t trust that the natural or organic ingredients are actually natural or organic then you can also make your own gel.  And here is a great recipe!

Lemon Lime Gel (Brendan Brazier, 2007)

·         4 dates (remove pit)

·         ½ cup agave nectar

·         1 tbsp lime zest

·         2 tsp lemon zest

·         ½ tsp dulse (a seaweed found in most Asian or specialty stores)

·         Sea salt to taste ( I use ¼ tsp)

Blend it all up until mixture becomes gel like.  Makes about 8 ounces of gel and can be refrigerated for 3 days.

Okay, hopefully we understand our options a little better, so now let’s talk about how we use nutrition. 

·         First, all nutrition should be taken on a run with 6-8 ounces of water.  Be sure to sip     not gulp. 

·         Second, the body will be almost depleted about every hour of exercise depending on     temperature, humidity, and body type, so be sure to take in nutrition at least every     45 minutes.  Test how frequently you need to take in nutrition on your long runs, so     you’re ready on race day.

·         Third, some nutrition is taken 15 minutes before exercise while others can be taken     right before, so read the packaging

·         Last, TRY, TEST, EXPERIMENT, and PRACTICE. 

 Coach Hammond
MA Sports and Performance Psychology
Stevens Institute of Technology Assistant Track & Field/Cross Country Coach

References:

Brazier, B. (2007). Thrive:The vegan nutrition guide to optimal performance in sports and life. Canada: Penguin Group.