Updated: Oct 14, 2021
Planning your nutrition for before, during and after any long run is key to getting you through it in both the speediest and most enjoyable manner possible! If you are training for a run over 90 min, I recommend fueling during training to nail down your race day fueling plans.
On runs over 90 min practice your fueling
You can practice fueling on shorter runs too
Fuel every 30-45 min starting EARLY in the run/race
I have tried GELS, and they do not work for my tummy. I have found taking them with water does help.
Suggestions on the run:
Take your first gel/block/gu/jelly beans starting at 45 minutes into a long run/race that is going to be over 90 minutes. Don’t wait until you “feel like you need to eat”. Be pro active with fueling. You may not think you need it, but it will help you tremendously.
Take 25-60 grams of carbs (the amount depends on your weight) each hour of the run
SIS Go energy
Real Food favorites:
Sour watermelon candy
Energy squeeze from run fast eat slow
Post run Bagel