For runs longer than 60 minutes, I take some type of sugar with me. One of the best factor my abdomen can deal with nowadays is Maurten—both the drink combine or the gels. I used to have just one pack of Powerbar chews for a complete marathon! They don’t make these anymore, however this was equal to 6 measly Clif Bloks. As soon as I began so as to add extra mid-run gas, it required some observe, nevertheless it made the most important distinction on each single long term and on race day! I’ve both 200ml of Maurten 320 or a gel each 5k. It appears like so much, however it’s what has labored for me. I by no means bonk throughout my runs, even on the most popular of days. I do imagine in coaching on empty generally, however I by no means do that for lengthy runs. Coaching with none gas beforehand and through lengthy(ish) runs has its advantages (extra on this quickly in one other weblog publish), nevertheless it’s not mandatory, nor does it really feel good!
Put up-run Refueling
You may have in all probability heard most articles reward the post-workout meal, and that’s for a purpose! After working, particularly getting by these arduous classes, the physique will get depleted and could also be the reason for loss in muscle tissue. That is when the physique must be replenished with not solely carbs, but in addition a great quantity of protein. If I can not get to a full meal inside an hour after my runs, I make a smoothie with fruit, protein powder, cherry juice, beetroot powder, and chia seeds. Different good selections for a post-workout meal are oatmeal or toast with eggs.