Fuelling for Runners: How to fuel your runs to perform at your best in your next race
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- เผยแพร่เมื่อ 8 ก.ค. 2024
- Welcome to the second video in our partnership series with Precision Hydration, which is all about how to hydrate and fuel your running so you can perform at your best. After taking a deep dive into running hydration in the first video, this time we’re looking at how to fuel your runs.
There’s a lot of information out there about how to go about fuelling your running, but as we learn from sports scientist and PH co-founder Andy Blow in this video, it’s actually a fairly simple equation - if you don’t get enough energy in, you’re going to run out of it when running long events.
Keep that key point in mind as Andy walks us through everything you need to know about fuelling with carbs, including how much carbohydrate you need when running, how to make a fuelling plan for your next race, and what runners can learn from hot-dog eating champions.
Check out the first video in the series here: • Hydration for Runners:...
Jump to a section:
00:00 - Intro
01:42 - How to avoid hitting the wall
02:01 - Why do we need carbs?
04:05 - How much do you need?
05:52 - What kind of carb products are best?
07:17 - How to portion out your carbs
09:28 - How much do gels differ and what is the 2:1 glucose:fructose ratio?
12:16 - How do you train your gut to handle carbs better?
13:56 - Can you have too many carbs?
14:51 - How to carry your carbs with you
16:14 - How to make a fuelling plan
17:35 - Pre-race fuelling
18:13 - How to fuel in the days before a race
20:20 - When should you start fuelling during a race?
20:57 - Simple vs complex carbs
For more information on how much carbohydrate you need head here
www.precisionhydration.com/pe...
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Andy is a wealth of knowledge, I had the pleasure of meeting him and having my sweat checked by the PH guys..... Cheers for the video 👌👌
great interview with a lot of useful information. as a runner who is fat adapted i am still very much surprised that the industry is still so focused on carbs even though there is strong scientific evidence that you can fuel on fat even for high intensity training. some of the pioneers in the industry like Tim Noakes are pointing this out in an impressive way. When will we see fat based products coming into the market for people who would like to rely on fats only? Thanks
Have been using PH for about 6 months now having used various other brands over many years. Their products and customer service are fantastic. Incredibly knowledgeable about the science and take time to personalise the product support. No changes to my training workout structures but definite changes to the end race results. PH is the 'secret sauce' (IMO).
Thanks Paul!
That’s simply the most informative and helpful video on fuelling that I’ve come across. Just in time for the Brighton Marathon too! Thanks guys, really appreciate it and I’ll let you know how I get on.
Thanks very much and really glad it was helpful. Hope the marathon goes well!
Thanks Nick, we're stoked that you enjoyed the video. Have a great run in Brighton!
Great information! Thank you guys.
I thought this was really helpful. No questions from me this time but just a big thumbs up 👍
Thanks, very glad it was useful!
Love this!!
Great video, really helpful.
Thanks, glad it was useful!
Really great video lads, good speaker too👍
absolute gold
Very helpful. Thanks a ton guys!
Thank you, glad it was useful!
Great video. Great info. Can’t wait to buy and try 👌🤘🏼
Cheers Ben
Love it. thanks for the video. Am always hungry before and during runs. Need to up my carb intakes :D that bit on fast food was interesting as well. cheers
Hi Nick, very useful and helpful topic! Remember one time I tried for the first time Maurten Drink Mix 320 before a run and my intestines were totally off :) It was more than a lot of carbs for me in one dose :). I have a better fat metabolism, probably that's why such amount of carbs shot me down :)
Hi! Thanks :) Haha it’s a lot of carbs in one go for sure, takes some getting used to!
How do the Presision Hydration Gels compare to something like Maurten?
Great video! I'd be really interested to know more about fueling strategies prior to shorter distances (5km/10km) where the focus is more on speed rather than endurance. Is there any "pre-workout" that would help in preparation for a time trial? What about fueling in the day or so leading up to this sort of distance?
In shorter, more intense, races the emphasis moves from in-race fuelling to pre-exercise fuelling. We discuss what you should be eating in the hours before exercise in a blog titled 'what should you eat during the hours before training and races?' in the blog section of our website.
The general recommendation for pre-exercise carb intake to maximize endurance performance is to ingest 1-4g of carbohydrate per kilo of body weight in the 1-4 hours prior to the beginning of a run. How you spread this out comes down to personal preference and your own digestion rate as you really don't ant to be feeling heavy or bloated when starting a 5km, so if you eat your final 'big' meal ~3 hrs before the start of a race you might also opt for another 'dose' of carbs ~15 mins before the race start. This final little dose of carbs (usually about 30g in the form of an energy gel, or some concentrated sports drink) hits your bloodstream quickly, sparing your stored glycogen stores for use later on.
Let us know if that helps or if you have any more questions. Thanks!
What about the first hour in a marathon? Often you hear to have one gel pre-race and the next one after the first 60min have passed. After this 20g every 20mins.
That is a great question, and our first port of call would be to run through our 'Quick Carb Calculator' on our PF30 Gel and PF30 Drink Mix product pages. This will allow you to be a little more specific with your target race time and pace to see the recommended grams of carb/hour. As for the first hour, provided you're heading into the race fuelled, we'd probably suggest starting to consume some carb within the first 30-45mins. This will ensure that your blood glucose levels high and avoid any big dips later on in the race. Please do reach out to us directly if you have any further questions. Team PH!
Great info.
As a 66 yr old runner I'm wondering if gels, hydration etc would be any different to younger runner's due to losing muscle mass more quickly as we age. Should older vet's consume more??
Hi Roger, that is a very pertinent question, and interestingly the research out there would suggest that carbohydrate guidelines are relatively fixed. This is mainly due to the fact that there is little to no research on carb intake in older athletes. It is something that we are keeping a close eye on. However, there are certainly differences in the hydration needs for those athletes that are getting on a bit! The best thing to do is to head to our website and search 'getting older' in the blog section to check out the recommendations. Thanks, Team PH!
Awesome video, thank you guys! I have one question though: there are so many gels with added caffeine and I wonder at what stage of a race - for example a marathon - caffeine would be most beneficial and what quantities are recommended or healthy? Cheers!
In addition to this, should I taper my caffeine intake in the build up to a marathon so as to give that chemical compound the best chance at reacting stronger with my body?
Thanks, that is a really good question and one that is debated in the Sports Science world. There is no one answer as there is huge individual variance in optimal caffeine intake so finding what works for you should be the aim. Some people will not consume any caffeine and do great whereas other will consume a lot. We have a few blogs on our website about caffeine but dosage depends on your body weight. The recommended caffeine dose for performance is 3-6 milligrams per kilogram of bodyweight (~1.4-2.7 milligrams per pound). Over this level may result in mild caffeine overdoses which can result in jitters, headaches and stomach issues.
The stage of a race where caffeine will be beneficial again varies. Studies show 99% of caffeine is absorbed within the first 45-60 minutes after ingestion and effects start to be noticeable around 20-30 minutes. High concentrations of caffeine can stay in the system for several hours so consuming caffeine in the hours before exercise means the ergogenic effect can comfortably last the duration of a 5k, 10k or even a marathon for some individuals. For a longer race, regular low doses of caffeine throughout can be just as beneficial as a single larger dose pre-event.
@@m3phist0 This is still a developing area but in terms of tapering, this may be slightly beneficial. The main aim should be not to overdo caffeine in the days before and just keeping intake to a moderate level.
@@precisionfandh thank you for your detailed answer, that really helps! I will also check out your blogs
I'm aiming for a sub 4 hour time (mainly pulse zone 2) on my marathon debut in a few weeks. What do you think about my energy strategy? When to take my first gel, and how many gram of carbs to aim for per hour and so?
If you haven't already, running (no pun intended...) through the 'Quick Carb Calculator' on our PF30 Gel and PF30 Energy Drink Mix product pages on the Precision Hydration website will give you a really good idea of the range in grams per hour of carbs you should be aiming for in your marathon.
As for when to start fuelling, generally within the first 30-45 minutes is a good idea as this will both help keep your blood glucose high and avoid big dips in energy later on into the race.
Fingers crossed your marathon debut goes well!
What running belt are you wearing in some of the clip in the video? Re-fueling during longer runs has always been on my mind if I take enough. Typically long runs are done in the afternoon, so have had breakfast and a decent lunch. So find I don’t use a lot as I feel I’m ok. But deep down I know I should consume more.
Afternoon runs always trickier I find! In this video there's the Camelbak ultra belt, which has loads of space, and I also use the Precision Hydration belt as well. Also like the Flipbelt Zipper (lots of space) and Fitletic do some great smaller pouches for daily runs where you don't need to carry as much.
@@TheRunTesters thanks. Yet another great and very important video. Will be definitely be contacting the guys at precision hydration and talking to them. Keep up the great work.
Thanks, very glad it was handy!
May I ask what running belt you use? Thanks. Really interesting video 👍
Thanks! I use a few different ones. When I need a lot of space I use a Flipbelt Zipper or the Camelbak ultra (blue-is one in the video), and then on daily runs I use either a Fitletic pouch or the Precision Hydration one in this vid.
@@TheRunTesters thank you 👍
this why i love running. i get to eat fast foods 😂
Question for next vid. If you are some9ne whom run's & has difficulty to access gels i.e. opening etc what is best alternative if don't want to carry big bulky electrolyte mix drinks??
Great question Luke, salt capsules like our SweatSalts are your best bet for taking on electrolytes on the move. They simply need to be washed down with plain water and taken in a ratio appropriate to your sodium needs
@@precisionfandh Thank you taking time answer my question. Thank you sharing alternative recommendation to gels
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Hi run testers, Ive got the manchester marathon coming up in which im aiming for a sub 3hr, i ran the mk20 last sunday and have just started using Maurten gels, ive had no digestive issues but did get the worst stitch ever form mile 15 all the way to the end. This has happened a couple of times before in races with me and i really find it hard to breath, is it anything to do with my fueling or is it something else altogehter?
Hey Danny, sorry to hear about your chronic stitches, that's not what you need 15 miles in! We've actually have a blog on the Precision Hydration website about stitches which you might find interesting reading - simply go to our blog page and search 'the stitch' and let us know your thoughts.
Thank you for this timely vid. So, the PH guy said 100+ g/hr of carbs would not help, but have you heard of situations where it hurts performance, given no GI issues?
That is a brilliant question and often it is dependant on the duration and intensity of exercise. We're aware of and have worked with athletes that are regularly exceeding 100g/hr of carb. We have written about this subject on our website, and the best thing to do is go to our blog section and search 'gut training' and we have a few articles in there that you may find useful, with plenty of scientific papers to back up the research. Thanks, Team PH
Doesn’t this much running lower testosterone?