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NB
Fueling for your long runs/LSDs and races is just as important as training for them.
This process is vital and can’t be ignored. Or use your gels for first time on Rae day, it won’t went well.
Chances are, you are going to bonk or hit the wall.
#RunBetter
Fueling for your long runs/LSDs and races is just as important as training for them.
This process is vital and can’t be ignored. Or use your gels for first time on Rae day, it won’t went well.
Chances are, you are going to bonk or hit the wall.
#RunBetter
Study | athletes who consumed gels, sports drink, or a combination of an energy bar with gel and drink had;
- less gut discomfort,
- less fatigue, and
- a decreased level of exertion.
The study was compared with those who only ate an energy bar.
#RunBetter
- less gut discomfort,
- less fatigue, and
- a decreased level of exertion.
The study was compared with those who only ate an energy bar.
#RunBetter
POWER YOUR RUN
During a marathon, 60 - 75 per cent of your fuel comes from carbs, and the remainder from fat. For a half marathon, when you’re running faster, you use even more carbs.
Carb stores, which are made up of glycogen, give you the ability to move.
#RunBetter
During a marathon, 60 - 75 per cent of your fuel comes from carbs, and the remainder from fat. For a half marathon, when you’re running faster, you use even more carbs.
Carb stores, which are made up of glycogen, give you the ability to move.
#RunBetter
Carbs | they’re limited, lasting about an hour for hard efforts and two hours for a slower pace.
At this point, you’ll start running on empty, which causes your blood sugar levels (glucose) to plummet. That’s when you hit the wall/bonk.
#RunBetter
At this point, you’ll start running on empty, which causes your blood sugar levels (glucose) to plummet. That’s when you hit the wall/bonk.
#RunBetter
Recommendations | taking in quick carbs – gels, chews, and sports drinks – will keep your glucose levels stable, allowing you to keep moving forward comfortably.
Last thing you can do, refueling when you no longer have the energy to take you to the nearest KM.
#RunBetter
Last thing you can do, refueling when you no longer have the energy to take you to the nearest KM.
#RunBetter
FUEL EARLY AND OFTEN
Study | When you’re on the road for more than 60 minutes, you’ll need 30 to 60 grams of carbs per hour.
Make sure you’re getting enough fuel by dividing it into 420kJ chunks (about 23 to 25 grams of carbs).
#RunBetter
Study | When you’re on the road for more than 60 minutes, you’ll need 30 to 60 grams of carbs per hour.
Make sure you’re getting enough fuel by dividing it into 420kJ chunks (about 23 to 25 grams of carbs).
#RunBetter
Gels and chews on the market often fall into this range.
NBBars can be harder to digest due to their protein and fat content. And this can ruin your day or race day.
#RunBetter
NB
Bars can be harder to digest due to their protein and fat content. And this can ruin your day or race day.#RunBetter
MIX IT UP
Studies | show that having a fuel source with different types of carbs (e.g. maltodextrin and cane syrup) can improve absorption.
Always try your fuel in training first before race day!
#RunBetter
Studies | show that having a fuel source with different types of carbs (e.g. maltodextrin and cane syrup) can improve absorption.
Always try your fuel in training first before race day!
#RunBetter
What to do when you hit the wall/bonk:
Get Buzzed | caffeine may help. Aim for 30 to 50mg (gels and chews typically have 20 to 50mg per serving) a little more than halfway through your run.
#RunBetter
Get Buzzed | caffeine may help. Aim for 30 to 50mg (gels and chews typically have 20 to 50mg per serving) a little more than halfway through your run.
#RunBetter
Swish and Spit | rinse your mouth with a sip of sports drink for about 15 seconds before spitting it out.
This will alert your brain to the presence of carbs, lowering your perceived sense of exertion.
#RunBetter
This will alert your brain to the presence of carbs, lowering your perceived sense of exertion.
#RunBetter
Make a Pit Stop| if your fuel is sloshing around in your stomach, a toilet break may help calm things down.
#RunBetter
#RunBetter
@Dischem has a range of gels you can chose from. They have onsite representatives who will be able to answer some of your questions.
https://www.dischem.co.za/shop-by-department/fitness-and-supplements/energy-and-endurance/gels
https://www.dischem.co.za/shop-by-department/fitness-and-supplements/energy-and-endurance/gels
