Beginners' Long Run Fueling Guide
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- เผยแพร่เมื่อ 6 ก.ย. 2024
- Consider this video the beginners' long run fueling guide! Coach Elizabeth takes you through all details of how to fuel before, during and after your run. This video is also a great place to start if you feel generally overwhelmed by the complicated topic of sports nutrition. As always, leave your questions and comments below!
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My favorite nutrition on a long run is blended dates, banana and some salt. I blend it and fill reusable pouches. Also mashed taters or tator tots. Ever since I started making my own and stopped buying prepackaged it’s worked great!
I have found pre-run I go for oatmeal with fruit or pancakes. Running fuel I used to use dates, but my stomach got too upset because of the fiber...So now I use Swedish fish or gummy bears and then in the middle of the run (halfway) I pack a protein bar that has slower carbs and protein. So far so good. Yesterday was pancakes and an egg before the run, fueling with gummy bears and a nut butter filled clif bar, 18 miler, then recovery meal was pasta with roasted broccoli and cheese. Feeling good today!
Great video! Just as information, not all gels require water intake after taking. Spring energy gels come to mind... SIS as well. They are isotonic gels.
What about during-run hydration levels (in terms of ounces/hours, etc.)? Would really appreciate some information on that!
I powerlift, but ideally it's the same (using the body for anaerobic & aerobic use). I always like to do 16oz a hour or 8oz every 30 minutes.
It's highly individual, but this has been a good baseline for me. Hope this helps.
you answered several questions and gave helpful specifics (such as how much water to drink when taking gels / the timing and quantities of food intake before and after long runs / 90 minutes = a long run) instead of the usual general or conflicting info ... and also specified for men and women ... thanks much
(Coach Elizabeth here) - Wow - what positive feedback, thank you. Its SO hard to do "general" nutrition videos, but then I want to make stuff that works for the majority of people... its a tricky balance. I'm very happy you found this helpful.
I always eat an apple or a banana immediately after my run! I thought I needed to boost blood sugar levels to recover quicker! So now I need to rethink my post-run routine!
Thank you so much for sharing your knowledge!
Have a great day :)
(Coach Elizabeth here)- Jon... eating anything is better than nothing so good job making refueling a priority. An apple with some almond butter could work. I'd suggest the banana BEFORE the run and some milk/nut milk after is a good quick solution. The UCAN or Picky or Clif Bars are a convenient option. Or... Pre-Make some Refridgerator Oats and then you can snack immediately.
In regards to racing I agree with fueling, even for races only lasting a little over an hour. There should be some fueling practice in training as part of race preparation. I don't think there is any disagreement there. When it comes to training and fueling there is a lot of inconclusive studies that involve fueling or NOT fueling during longer TRAINING RUNS. In discussions with elite marathoners and elite marathon coaches I have yet to find one that advocates fueling during your training runs on any type of regular basis. My coaching certification made this very clear. This is coming from holders of Olympic medals. In order to increase storage of glycogen in the muscles there needs to be a stimulus which typically involves depleting during workouts to some extent. This improves metabolism of free fatty acids. Keep in mind that the body begins to become more efficient (burning more fat and lees glycogen) right around the 30 minute mark of a run. This is right about when runners begin fueling and self sabotaging. Dr. Noakes - Lore of running has more info on this as well.
2 hours pre run: pizza
Post run: pizza
Anytime: pizza
Keston Trammell that’s why I run! 4 the PIZZA!!!
whatever works for you, Keston!
Just for the record... just killed a papa Gino’s veggie pie.... tomorrow I’m going after my 1 mile pb at the track... gonna see what these 45 year old bones can do....
@@Deadbuck73
How did your miler go?
and more important how was the pizza afterwards?
Fi Dru it went well... didn’t quite hit my goal but the pie after was deeelish! I’ll give it another go for sure!
Thank you for this video! A lot of fueling videos skip over the basics.
(Coach Elizabeth here)- Hi Elizabeth - thank you so much for the positive feedback. I'm really glad you found the video helpful. I get comments on both sides "this is too complicated" and "this is too simple"... so I try to give all levels of info. If you ever have questions or topic ideas - I'm happy to answer.
Love the blooper reel toward the end. That's all of us when we make mistakes! Thanks for the solid info.
PBJ on multigrain bread before. After I have a mixture of hemp hearts, chia and flax with a scoop of whey protein and almond milk.
(Coach Elizabeth here) - I LOVE PB&J!!! I never get tired of it and it's just a great, simple and inexpensive fuel source. I'm glad you add protein in almond milk - that's key. I do the same thing.
I hate eating first thing in the morning. I also dont have time to wait around if I do choose to eat something. How can I get around this? I run 11k once a week and two other 5/6k on other days.
Each individual is very much different. Personally, my blood sugar doesn't come down much during a long run (sometimes it actually goes up), but instead uses stored glycogen. 2 - 6 hours is a different story, and when my blood sugar drops dramatically.
Simple carbs before, simple carbs during, and proteins + carbs after is the formula, but the amount could vary by a lot depending on the individual. If you want to know exactly what your body is doing, you can always a glucose meter and measure yourself.
Thank you for the info... Fueling is my biggest problem.. I am a Gastric Bypass (RNY) Runner and I can't eat much and then when running, I burn it off so fast, so staying fueled is tough... I am running Chicago in Oct and look forward to meeting the TRE team there!
Yes, that must definitely pose a unique fueling challenge while running! Hope marathon training is going well! :)
(Coach Elizabeth here) - Hey Jeffrey. I've had some clients who had Gastric Bypass - the UCAN bars worked really well for them, very easy to digest. Dried fruit works well too - concentrated calories. Keep us posted on your training is going.
For me, I only have one strict rule for long run fueling; no spicy foods or alcohol the day before... for digestional reasons.
I've experimented with eating all sorts of stuff the morning of, and even during my events (up to ultra-marathon distance), and so long as I don't over (or under) eat or hydrate, I have never notice a significant difference one way or the other.
Aphex28 hell my best days are the day after I drink 10 or so beers. I feel like I can run forever.
(coach Elizabeth here) - Great rule! I've seen runners do spicy foods the night before a race and I'm like "what are you thinking"??? That being said... I know there are runners who have no issues. That hydration is key - I'm so glad you've made it a priority. What is your favorite pre-race meal?
My go to post run (if i can) is an açaí bowl with hemp seeds peanut butter spirulina and bananas. Yum
Thanks for the tip coach Liz. I typically eat a banana after my long runs (like 12-14miles). I guess I will start bringing a tuna sandwich!!
Hahahaha - you're welcome Alex. Be sure to pack that tuna sandwich in a cooler... nothing worse than HOT tuna. You could also do a cold glass of milk/nut milk and a handful of granola, then save the tuna sandwich (with avocado) for when you do a full meal.
This is great! Haven't used any gels or fuelling during my long runs yet. Just got a sample pack from SiS though so I'll give one of those a go and see what happens haha.
It can take some time to find the right gels for you, so don't be afraid to buy a variety of brands at a local running store or REI. Many places give you a discount if you're buying enough singles :)
Avoiding fruit immediately after a long run... interesting... hadn’t considered how fructose is metabolized in the liver first. Good info, thanks this tip!
Dont trust videos like this on youtube. Elite Kenyan runners eat fruit after runs btw.
@@rm6857 (coach Elizabeth here) - We aren't elite Kenyan runners. They eat what they have access to, they are running at very fast paces (most of the time) and the other meals they eat are quite high in complex carbohydrates. They consume a lot less protein than "Western" runners and yet we still recommend a high protein intake. I make a very concerted effort to share scientifically tested/proven information so Mitchell and others can absolutely trust our channel.
(coach Elizabeth here) - I'm so glad you found the video helpful. I always try not to make "bold" claims like "dont do this or that" because it depends on the runner, length, and intensity or the run and the meals they had before/after... but in general this formula works. Still, eat fruit... just maybe not by itself immediately after a long run.
Can you have a metric system of measurement in your subtext for your international viewers? This will help us greatly. Thank a lot.
25grams is roughly 1oz
@@northernninjarunner5506 Thank you!! I need you doing conversions on all my videos.
I am so sorry- I will absolutely work on including metric measurements as well.
@@TheRunExperience Thankyou this will be very very helpful.
Post workout chicken wrap (from Tim Hortons in Canada!). I like a home mix that is honey based during a run.
(Coach Elizabeth here) - Tim Hortons!!!! I remember trying that when I worked for Vega (headquarters in Vancouver) :-) Glad you found something that works for you. So what else do you put in your home mix? Sea salt I hope? I love it that you do your own gels. Bravo.
The Run Experience Yes, salt, a little lemon juice to cut the sweet and a pinch of instant coffee powder for the zing!
I plan on using the SOS Drink bottles, 1 before a long run, and 1 during.
My 1st question is do I need to consume electrolytes for every run? It's a bit expensive and I'd rather save them for the long runs once a week, and eventually the marathon! My last question is... If during a really long run either training or the actual marathon, is 1 bottle before and 1 bottle during enough? I know I need to test and retest myself but If it's not too much trouble to answer these questions to the best of your ability before I start next week that would be awesome... Thanks in advance for the awesome vids and great tips!!!
I always have a smoothie about an hour after I run. You mention not eating fruit after your run. Is one hour still too soon?
It depends on whether it is solely a fruit smoothie. I would suggest to either add either some protein in there (powder additives), oats, or greek yoghurt
Fruit is great and gives you immedeate sugars (fructose) hence better pre-race, yet post race it is more important to eat the carbs and proteins that your body actually needs
Kari Hale have your fruit! there are some studies noted at the end of this article summerizing them. they show it is important to have both fructose and glucose post run recovery. www.google.com/url?sa=t&source=web&rct=j&url=www.nutritiontactics.com/why-fructose-is-beneficial-for-athletes/&ved=2ahUKEwjz5vv6tYDjAhUzFTQIHUQbCg0QFjABegQIARAB&usg=AOvVaw1LlORR0sSWhFaSf5dCRmzg&cshid=1561322705354
@@jenssudmeier6560 Excellent advice Jens, exactly what I would have said. (Coach Elizabeth here)
@@jenssudmeier6560 great advice. I add both. Good to know I'm on the right track.
@@hikesteepfishhigh thank you David.
Caffeine busz = dehydrated only! Or a bit, diszy - off balance - solar plexus - makes sick.
I make, myself breathe hard - in short runsz! For the enduro! Pelvis / solar plex - loves it.
I am excited : ) Thanks for the great presentation, content and advice!!
Your videos are excellent I have enjoyed every single of yours.
Question: What would you suggest for a person who is"fat adapted" (keto diet) focus on pre, during, and post long runs? When would it be best to eat carbs vs fat? It sounds like carbs may be more important before, compared to after. Thanks!
Great info
Hey Friday night and Coach Elizabeth love the bloopers 👍 Great info have a 10k Race next month 👊 Have a great weekend
I am one big blooper... I kid you not. Hahahaha
The Run Experience More like a person with a wealth of knowledge and who is a triathlete, water polo player and multi podium winner at 70.3 race distance. We are just bloopers to you
Here's tricky question Coach Elizabeth: Do sugar-free gels exist and if they do, what brand should i look for? I have type 2 diabetes and I am looking for a fueling solution that bypasses sugars. What about sticking with dry fruits only, instead of gels? Mangos, apricots, dates, ginger?
Hi Simon, look in to glycerine.
i was surprised her "long run" was 90 minutes, i was thinking to the store and back lol
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😂😂😂😂
Just updated my grocery list!!! Thank you!
Thank you for lots of information.
It will help me a lot for my running.
I found that I was so tired at 12-13 miles points for my 14 miles run last week. It took me about 2 hour last week. I am trying 1:58 mins this Saturday. I just started running about three months ago. Yes, I am a beginner.
Should I bring a bottle of water?
If so, I am not how other runners are carrying a bottle water?
Please help me.
You’ve only been running for three months and you can do 13+ miles? Wow
@@Candyapplebone thank you for your comments. Now, I did 35k LSD with 9:40 pace last week and am almost ready for 26.2 miles. My goal is sub 4 this year.
I'm interested in advice on getting the hydration right during a marathon. I've done 2 marathons so far, and both times I needed to pee during the race, losing valuable time. I feel I was well hydrated pre-race, maybe I'm drinking too much at the aid stations, about every 4 km. But it was 25 degrees C (about 77 F), so of course I got thirsty. Any tips on finding the right balance greatly appreciated.
(coach Elizabeth here) - I've done several hydration videos so search for those on the nutrition playlist tab. But in general - I completely understand how tricky it can be. My first guess would be - you are doing great with the water but need some extra sodium. Try finding a solution with 300-400mg per serving. I love SOS Hydration but others like Precision and Nuun Sport have a pretty good mix (Precision allows you to customize based on several options). Don't drink less often, you're spot on with that. Do you have to pee during long runs?? It could be related to race nerves as well - this happens to a lot of runners, they have to go more during races.
Some great tips guys 👍🏼
Thank you for the thumbs up! I aim to please :-)
Water, banana and rice with pb and Olive oil after
Great video, thanks! One question, how about honey? Has anyone tried it instead of gel during a long run?
Edit: does it cause insulin spike & subsequent drop? Does it raise blood sugar too much?
Try it and see during some of your training - everyone's different and some people find really bizare things help them. What works for one won't work for another. Find what works for you :)
@@Julie-my6ds Yes, already done that... I am interested in other people's experiences.
@@stoyanstoyanov9993 oh, sorry! In that case, I think you can get honey in little packets specifically designed for during excersise. So I'm sure there must be a market for it. I read an article once that recommended honey if you have trouble with gels.
(coach elizabeth here) - honey works great (for most people) - I've used those honey packets from Starbucks in an emergency. Some find it way too sweet and sticky, others find it easy and clean. Most gels *most, not all* will spike blood sugar a bit. You'd never want to use them when you weren't exercising but in a race you're trying to get your blood sugar up or at least stable. I prefer maple syrup if you're doing your own. Endurance Tap makes one with sea salt and ginger, check them out. Chews are my favorite "during run" fuel source - less GI issues for me than the gels.
Great tips as usual. Thank you Coach Elizabeth.
(Coach Elizabeth here) - LOVE!! Thank you for watching and for the positive comment.
One gram of carbs per pound of body weight? Is it possible you meant one gram per 10 pounds? I can’t imagine what 195g of carbs in one meal would look like!
nloer I wondered this too. Maybe a calorie from carbs per pound?
I've heard the same advice, but the time reference was THE DAY BEFORE a race
(Coach Elizabeth here) - Oh my goodness its absolutely KG! One gram of carb per KG of body weight. Example - I weigh 130lbs so about 58 KG - so 58g carbs per hour. The carb per pound ratio is the day before a race.
@@derrikhubbardcfp2504 Exactly. See my reply above.
I fuel using Tailwind and Huma Gels
(Coach Elizabeth here) - Hey Dan, the Huma gels are pretty good. Have you tried Accel gels? I just ordered some Endurance Tap gels - clean ingredients pure maple syrup, sea salt and ginger to help with GI issues. I am always testing stuff out on myself so I can make recommendations. Hahaha.
The Run Experience thanks for your response Coach! I’ll need to check if those gels are vegan and explore a little more as I’m in the UK and availability doesn’t seem as vast. I’m always in the market to try something new, clean and effective!
Huma for the win.
Fyi - not all gels require water. Most do. But some don't. I specifically choose the gels that don't because it's one less thing to have to think about. (I use torq gels, great if you're a T1 diabetic :))
(Coach Elizabeth here) - you're right Julie - most people use the GU's (or similar) and so I default to those. I've never heard of the Torq brand. I really appreciate the recommendation. I've been working on a blog post for T1 Diabetics and will add this in. Any other tips from a pro like yourself?
@@TheRunExperience that's brilliant news!!! What's the reason behind the blog post on T1? Are you yourself diabetic? Not specifically I'm afraid - as every body reacts differently. For example, bananas take too long to go into my system when I'm low. Which people don't expect because so many athletes swear by bananas! My main advice would be to stick with it. No matter what your dream or goal is. Keep trying, your levels will be all over the place at first but that will usually happen when you change a habit. Your body needs to adjust. So just keep trying different things and don't be hard on yourself if you have to call off a training day or a race because your bloods won't behave. And also go over prepared!! Take with you a lot more carbs etc than you'll need and take insulin with you as well just in case. Different weather and environments anxiety/stress etc can cause levels to be higher or lower than what you're used to. Xx
Oh! And also if you have a cgm or libre or whatever you can set your smartwatch up to show you your levels as well as your distance, pace etc. Works on Garmin, apple etc. Need to install a couple different apps but it's so incredibly handy!
This video was really helpful!!!
(Coach Elizabeth here) - I am so glad you found it helpful Raquel. Thanks for tuning in.
Every Sunday I run 19km.I can't run with full stomach, so I drink half a glass of milk,kefir if you've heard of. Itcontains good bacteria snd gives energy.After the long run for the next two hours I eat nothing.I only want to take a shower and drink some coffee.During running I don't drink or eat anything.
Will try the applesauce 👍
Do you recommend eating a protein bar during a long run
(Coach Elizabeth here) - Great question Merlene - it depends on how "long" the long run is. Over 2 hours, I'd definitely consider it. Also - which protein bar are you consuming? If you're sensitive to whey protein, most use that so it might upset your stomach. Go for one with 20g protein or less during an activity. Let me know how the applesauce works out for you.
Awesome video, some stuff to apply to my own running and videos 🙂
Great info. Thank you!
are there podcasts you have made Elizabeth that I can listen to whilst out running?
I have been searching a lot about the Carb and Carb loading ... a lot of the new studies supports Fat as a source of energy. Long run if it was done in a slow base we can totally depend on body fat , gradually becoming far adapted ...
I'm studying this too. Went out for 10+km runs on empty stomach. Only water with me. Felt hungry. Think my body started to break down itself lol
As far as I know the body will use upp all the carb based energy in the body then switches of to using fat reserves. Question is when is the switch? Also how is one able to keep performing without any carb loaded etc
Thanks, information is great in this video. no fruit after a run i surprise. anyhow
(coach Elizabeth here) - I know right... its such an easy and tasty food. If you combine it with other ingredients you'll be ok. Example - some oatmeal with a little fruit, banana with nut butter, shake mixed with protein, nut milk, banana and some flax or chia seeds.
That seems odd about post run carbs. Simple no good as goes to liver and not the muscles, but complex do? . So what's a more technical explanation of this? (not too complicated)
Forgot hydration. I find UCAN the best. It taste more natural then any other I have tried.
We're UCAN fans as well :)
UCAN makes a good one. Glad you are hydrating Edward.
@3:40 long runs are far from being a test for raceday.
@60-80% HRmax your body can tolerate almost nything from no fueling to consuming to much gels or drinking to less. only the later miles of a marathon or half marathon race pace longrun can kind of simulate race conditions. But those workouts are not recommended for the average runner.
1g of carbs per pound of body weight or per pound of lean mass?
Well, I did 4miles(6.3km) today on my usual low carb, bacon, omelette and double shot Espresso and went for a run about 2 hour after. I think there is a optimal for everyone and today was mine, just have to find that secret formula where you can feel optimal most days. Personally I stay away from sugars and fructose now days , I even stopped eating bananas and replaced it with an avocado for the high good fat and high potassium.
4 miles isn’t a long run
@@Marco-yz3hs I never said it was, it's about 40 minute run but this video seem to define "long run" as 2 hours. Other video saying increase your "long run 5K, 10K", so it's my long run 6K.
I drink coffee, trow an appel in the bag and a bottle of water and after good protein meal.
Its only hard if you make it hard,
Best preparation is the mind
Fig Newtons for all long runs and salted beverages
Good tips; thanks
Pre run: 90oz of skittles
Intra: 400oz of skittles
Post: more skittles
Any suggestions for keto runners?
Look up Mark Sisson. I was on Keto for 8 months and ran great but usually run fasted, longer, I fuel and hydrate day before, small snack before. Lot of good info out there if you search podcasts. Good luck.
7:36 no one's excited
HAHAHAHA! The things I say on these videos.
+1 for differentiating women vs men. Can't be all about testosterone!
YES!!!! I have SO much info I want to share on women-specific issues and nutrition. Thank you for the kudos. I appreciate it.
i fual my body with lots of fruit veggies aslo whole grains
WELL DONE! Natural is best!
You don't need any extra nutrition during a 90min medium pace run.
For actual long 3 hour runs my favourite are fresh lingonberries straight from the forest.
Love the hat too!
I can’t keep weight on me but I eat so much after my workouts.. during recovery..and I wake up hungry..
So bannas or dates... two laxative like fruits.
So basically eat and drink something a couple hours or more before.
I can’t believe you didn’t say waffles for recovery!
(coach Elizabeth here) - hahahahaha! I absolutely should have. :-) Everyone loves waffles!
Apparently she has the copyright to call what duration of long run is and nothing else.
Pre run : Banana
Post run : Banana
Anytime : Banana
None of this information is useful for "athletes" who only want to drop weight. All of this information may help performance but I"d say 3/4 of people just want to drop weight/fat. If you are truly just trying to lose weight drink electrolytes and skip mostly everything else. You WILL NOT "pr" with my advise, but you will tap into your fat.
The irony that you say there is misinformation out there, yet you preach carbs. The science is really clear on fat for fuel; I have had my greatest (by a long way) success with a zero carb diet. Zach Bitter fuels on fat, and he is the 100 mile and 12 hour world champion record holder.
Read the science!
Im from Indian
Oatmeal is king.
Indian not able
90 minutes or more? I thought this was for beginners haha
🍕🍺😋
Peanut butter and jelly sandwich? Is this a thing? Sound disgusting. Oh, well, if you like it...
The American word for jam is jelly, so it's essentially a peanut butter and (usually strawberry) jam sandwich.
Oh carb fueling? No thanks.
Lots of fat
These gelsz, help, keep a - cold fusion tempo.
/int 2Hn in packets u 72deg gelsz(gels) /
/thn hlf u packets + seltzer watersz /
/struct for: seatsz - kevlar helmetsz - pacsz(packs) - shoes - boots /
/CRRC(Raid boats) - parachute bagsz cargo craetsz(crates) - cruchsz(medical) /
Bb'eeGg' -- These two, experiences of - parachute dropsz. Spartaa / Nativsz.. Rr'Uck' ck=s masculine!
No n! < mean: not ever. These two men - went for - second Rr'Uck'. R'Uck'el' -- This man's, run cycle.
Carr? X'Aar' - Conditioned air! Cannot be, artificial car! Fruc - This is, for us! She didn't - know this.