Electrolyte needs are very individualized but a good starting point is to consume 500 to 1000mg of sodium per hour during exercise. Sports drink will also provide carbohydrates and electrolytes (more on that below). Marathon Fueling Strategy One of the most important marathon tips I can give you is to make sure you know what to eat during a marathon that will work for you. Strategy 2 - Slow Acting Carbohydrates This carbohydrate is manipulated by heat and water so it is absorbed more slowly to avoid the spike and crash. That will tease out any flaws in your nutrition approach since youre subjecting yourself to as much of the race day stress as possible. For longer events I like Tailwind too. This field is for validation purposes and should be left unchanged. No matter your marathon time, you can simply feed once every hour to maintain steady energy. With some experimentation, you can use more or less UCAN each feeding and/or take it more and less frequently. Ahead of hard workouts and especially race day, your diet should consist of mostly carbohydrates which are the best fuel source for high-intensity exercise. This is a positive for your muscles but is a big negative for your GI tract. And I would much rather do so without constantly stuffing gels in my pie hole. The top three ingredients in the Ucan bars are SuperStarch (hydrothermally cooked non-GMO corn starch), protein blend (whey protein isolate, milk protein concentrate) and isomaltooligosaccharide. water or sports drink, Begin exercise in an adequately hydrated state, Drink a couple sips or gulps (approx. You will discover whether you prefer fluids or solids or a combination. UCAN's breakthrough complex carbohydrate, LIVSTEADY, delivers consistent energy without the unhealthy, jittery blast you get from caffeine and sugar-laden products. This post talks about the difference between coffee vs. pre-workout for running. Coach Greg McMillan joins Generation UCAN for a webinar on the top 3 marathon fueling strategies! There are lots of sports products out there such as gels, chews, and sports beverages that contain an ideal amount of carbohydrates (for fuel) as well as provide some electrolytes (such as sodium and potassium). Low-sugar energy snacks to help bring out your personal best. Many runners will go back to bed or even take a nap between their early morning breakfast and the start of the race. Hey Carmen, I used bars only at the Flying Pig Marathon. Save my name, email, and website in this browser for the next time I comment. This is an important step to having your gut able to tolerate different carbohydrate foods. This would then keep the brain happy (it uses glucose and tightly monitors blood glucose levels) and would provide some glucose for the working muscles. 1 serving contains 15g LIVSTEADY carbs and 20g of protein (both whey protein and pea protein options are available). None of the gels deliver any protein, fat or fiber while there are very similar amounts of carbs and sugar. However, some (mostly carbohydrate) options that people eat include: Fueling during a marathon means giving your body adequate carbohydrates through and through. Rejoin Run Team One of the keys to marathon nutrition performance is that it involves much more than the run itself. (Ucan) Angie prefers to take one serving of Ucan before the race and then carry one serving in a small hydration bottle and sip it as she goes. You will likely need at least 2 scoops per hour of racing for optimal fueling using Skratch. Sign Up to Receive a Weekly Newsletter with Top Running Tips, Best Running Belts That Wont Slip or Bounce and Carry it All, How Far Did I Run? I finally feel like Ive solved the fueling puzzle for my runners.. If you are traveling for a race, make sure to bring some of your usual pre-workout fueling options as well as plan ahead and search the area you will be staying in to find some options for pre-race fueling. PodcastFest! Sign up for our newsletter for all the latest news and offers. Weight loss is not always a good thing. marathon heat exhaustion, UCAN Energy Powder for my long training runs so that my body burns fat for fuel, The Maurten gels (both Caffeinated and regular) to fuel immediately before and during a race. Dialing in your nutrition approach takes time since trial and error is the most effective way to arrive at a nutrition approach that works for you. Chocolate milk, smoothies, shakes, UCAN Recovery Mix are all good choices. This has been a popular strategy and there are hundreds of products available that aim to provide fast-acting carbohydrates in lots of different flavors, textures and carbohydrate types (glucose, sucrose, fructose, maltodextrin, etc.). -Jayme N. Use our referral number MTA to save 20% on your order. This worked well until one time when it was just too much for my stomach during the, Remember, this is the fueling approach that works for me and every runner is different. Easy-medium. Remember that you can train your gut to take in carbs during long runs and it does deserve time and patience as you practice. Everyones body is unique and can handle different types and amounts of food before a workout. I'm sure if I spent the money and experimented I could learn more though. LEARN MORE ABOUT RECOVERY NUTRITION FOR RUNNERS. Write us an e-mail : sales@generationucan.com.au, EXPRESS SHIPPING If you order before 12am, your package will be received within 2 days. After suffering GI distress and bonking, I searched for a powerful on-the-run fueling alternative. The general recommendations are to consume 30-60g of carbohydrates per hour (some people need more, especially if fueling for an ultra-marathon) after the first hour of exercise. This is especially important during a marathon when you want to be able to access carbohydrates as quickly as possible. The fueling begins 15-30 minutes before the race start. Half marathon nutrition and fueling for a marathon actually starts long before the marathon. ENERGY THAT LASTS UCAN delivers a steady flow of energy to help you avoid the dreaded bonk! As long as there is an electrolyte drink on the course (typically Gatorade Endurance Formula) I feel that's what I'll do. and college teams rely on UCAN to be at their best. Maurten is a fast-acting energy source that allows you to easily digest and use a large amount of carbs which has shown to enhance performance. That effort will help you work out the kinks and give you rock solid confidence that your race day nutrition will be spot on. This is the key ingredient in UCAN products and what sets it apart from other fuel sources. Since the marathon lasts 2, 3, 4, 5 and even 6+ hours, it makes sense youd need to fuel to maintain your blood glucose level. "UCAN gives me 2 to 3 hours of sustained energy . Meb is considered one of the top American Distance runners of the last 2 decades. Join us as we tag along with her for a workout. Then once you have it dialed in on a long run, try it in a goal pace workout and see if it works in a more intense situation. Here are some tips to get started: Here are some tips on fueling with UCAN during a workout: Refueling with Energy + Protein after a tough session helps your muscles recover while giving you a consistent release of energy so you dont crash. Running longer runs and marathons without fuel means energy levels, and blood sugar levels, fade over time. It does contain erythritol as a sweetener, so be sure to know how that effects your digestive system. Weve alluded to many of the significant factors affecting marathon nutrition, but now its time to piece it together. . Dathan Ritzenhein's Marathon Fueling Journey Dathan Ritzenhein details his struggles with "The Wall" and how the steady energy of UCAN helps him get the best out of himself in training and racing. The main reason for the frequent dosing is that as the carbohydrates are quickly absorbed and raise the glucose in the blood very quickly, the brain senses this (and remember I said it tightly monitors the blood glucose level) and triggers the release of insulin to lower the blood glucose level to keep it from going too high. Ready to try it?? I just feel like it gives me an extra bit of pep. If you feel your stomach starting to turn, switch to drinking water until your stomach resettles, and then go back to electrolyte mix. The calculator suggests that you consume roughly 25% of your burned calories during the marathon. Whether you have time for a whole morning meal or not,you should be fueling with 20-50 grams of carbohydrates 15-30 minutes before the race starts. We offerfree shippingfor all orders $200+. Again, youll want to experiment during training for your long run fueling strategy and see what works best for you. UCANs breakthrough complex carbohydrate, LIVSTEADYTM, delivers consistent energy and helps maintain stable blood sugar. In my long quest to find the optimal fueling solution for my needs, I have found Maurten and UCAN to be the products that work best. For example, I use UCAN (full disclosure they now sponsor me) in my marathons. For an easy 10-mile run, you may only need a gel or two. I dont feel the soreness or aches and pains after a long run and I still have energy 2 or 3 hours later. These foods can cause GI issues such as bloating, gas, constipation, and/or diarrhea. At UCAN, we believe in the combined power of innovation, science, and sports nutrition. Since this process takes time and requires lots of water, it means fluids can slosh around in the stomach for a while, potentially causing problems.. It is a mixture of short-chaincarbohydrateswith a digestion-resistant property. Second, these products arent usually on the course so you must carry them with you. Thank you again! How many calories you consume in a marathon training session depends on the sessions duration, intensity, and body weight. Using this combo method, you avoid the issues early in the race so your GI tract is more receptive to the (diluted) fast acting carbohydrates late in the race. Instead, it is best to prepare a meal plan that contains a mix of carbohydrates, healthy fats, and protein to fuel your workouts. Thats where strategy #2 comes in. water or sports drink) every 15-20 minutes, Train yourself to drink during exercise if this is new to you. Clinically proven to help maintain stable blood sugar, LIVSTEADY supports increased productivity, sharper focus, and optimal energy levels. I am so happy that I stumbled upon the MTA podcasts and am excited to be a part of this group! The vast majority of your training sessions will be done far below race pace, which means you will be burning fewer calories. Knowing where your caffeine comes from is important and knowing the affects it can have on you are important. Use our Marathon Nutrition Calculator to practice your nutrition strategy in training, and pay attention to your body during these sessions. Their endurance fuel option mixes with water and provides calories and electrolytes. This makes sense, of course, because even if you arent running a marathon, your blood glucose level will fall after 2-4 hours. Runners use any combination of sports drinks and/or gels as part of this strategy and runners are now even using candy and other fast-acting carbohydrates to get this quick shot of glucose into the blood stream. These carbs can be in the form of a sports gel or energy drink, and liquids are best. On Sunday I completed the Austin Marathon. All Rights Reserved. UCAN is a sports nutrition company that sells products containing its proprietary SuperStarch, a low glycemic complex carbohydrate that's designed to provide steady energy rather than spike blood. In the 6-12 weeks leading up to your race, you should be practicing your race-day nutrition strategy in training. Learn more here. Remember to start fueling 15-30 minutes before the race, and then continue fueling every 17-30 minutes through the race. They also have an energy powder you can mix in your water and/or have beforehand. If you dont have to take the extra weight, dont. This is essentially to try to get you to stabilize energy and blood sugar levels. Lastly, body weight significantly affects how many calories you burn while running. This is where it all starts coming together we know how many calories we need to consume during the marathon, the type of foods we should consume, and how to separate your fluids from your calories. Electrolytes, such as sodium, potassium, magnesium, and chloride, also play a key role in maintaining proper hydration. Assuming you have carb-loaded the day before the race, your body can store up to 2000-2500 calories overnight. I have used them effectively during races, as well as runs. The advantage of Maurten is that it allows you to take in more calories and carbohydrates over the course of your run, which has shown to enhance performance. Our community of athletes, experts and ambassadors are changing the game and inspiring a new generation to say UCAN! Required fields are marked *. Chat With Us, Privacy Policy | Contact Support | Terms and Conditions. This last strategy is becoming very popular and I suspect will be the go-to strategy for most runners in the future (unless some breakthrough product/strategy is discovered). The main focus of this snack or meal should be CARBOHYDRATES such as bread, pasta, oats, potatoes, fruit, etc. I am practising with UCAN bars before and UCAN homemade gel during my race, off to Berlin Marathon in 2 weeks. Sara has Cran-Raz UCAN Energy as her pre-race meal before her marathons to load her muscles with glycogen and sips on a bottle of UCAN leading up to the race start. Highly-trained runners may consume even higher amounts of carbohydrates in 80-100 grams per hour. Super simple. Our slow-releasing energy source, SuperStarch, is changing the way runners fuel their training! Marathoners have been encouraged to drink 4-8 ounces of sports drink every 15 minutes and/or to take a gel every 30-45 minutes to keep glucose moving through the GI system and into the blood stream. UCAN fuels a wide range of elite and everyday athletes, from 4x Olympian Meb Keflezighi when he crossed the finish line to win the Boston Marathon to beginner runners training for fitness and. The flavors Hammers apple cinnamon was my favorite did make them palatable, if nothing else. An average marathon runner, for example, may target 30-60 grams of carbohydrates consumer per hour during a marathon. Were on a mission to empower athletes at all levels to achieve their personal best, and reach beyond their own expectations. And thank you guys for all your support! Fuel smarter on-the go with our sugar-free energy gels. And remember, practice your fueling and hydration plan during training! At Marathon Petroleum, we know that community is important. I use the UCAN powder before long runs and carry a bar along the way. It can be tempting to lose weight in the hope that it will make you faster, but this plan will eventually fall apart. Today we show you how to fuel for an ultramarathon with special guest, and UCAN expert Coach Mario Fraioli. It is recommended to mix this with 20-24 oz. Will I eat a meal on race morning or will my lack of appetite and nerves prevent me from doing so? You can learn more about this nutrition strategy in The Performance Zone: Your Nutrition Action Plan for Greater Endurance & Sports Performance, by John Ivy and Robert Portman. As an Amazon Associate, I may earn from qualifying purchases. P..S. loved your Belin race recap, I am a huge fan of your podcast, keep up the good work! Energy bars. See what you find works. The amount and frequency of carbohydrate fueling depend on the length and intensity of the event, as well as the runners body weight. Instead, we can focus on a high quality pre-run meal and a high quality post-run meal over our quick fuel. Instead, you use slow-absorbing carbohydrates that maintain a steady blood glucose level and are kinder on a dehydrated GI tract. Save 10% on all UCAN products by using this link. When it comes to marathon training, most runners focus on the running itself but fail to also focus on the fuel that your body needs to perform and recover. You can get away with poor nutrition habits at shorter distances. Try Run Team Free First, youll plug your numbers into our Marathon Nutrition Calculator. how this blueprint was created ! This seems to provide the best of both worlds. If you suffer from runners gut symptoms, youll want to evaluate your nutrition plan pre marathon andstay away from unfamiliar foods before running. of low-fat milk and a banana. Not only do you have the challenge of making sure you dose at the right intervals to avoid the sugar crash but just when you need carbohydrates for the last part of the race, your body cant tolerate it as well (which is why its recommended that you dilute your carbohydrates more in the latter parts of the race). An average runner will burn anywhere from 400-600 calories per hour during an easy-to-moderate run. Clinically proven to help maintain stable blood sugar, LIVSTEADY supports increased productivity, sharper focus, and optimal energy levels. LIVSTEADY also has a very low osmolality, meaning it exits the stomach quickly and does not require lots of water to digest. You'd take 1 scoop to start the race and 1 scoop per 60-90 minutes running so you'll need to pre-mix and ensure you can tolerate that volume of water. Our community of athletes, experts and ambassadors are changing the game and inspiring a new generation to say UCAN! Our Marathon Fueling Guide will help you nail your nutrition, give you tips on how to fuel with UCAN, and teach you to avoid the pitfalls that many runners fall into. Many runners will preload with electrolytes before running. Designed to optimize post-workout muscle repair. half of a bagel with low fat cream cheese, a glass (roughly 8 oz.) Thanks to MTA coach Lynn Grieger for helping me get to the finish line! Liquid sources of calories are best for marathon training and racing because of the pounding effects of running. If youre taking in sugary sports nutrition, do it later in the workout. Fueling for a marathon involves looking at many factors, which we will discuss in this post. For the vast majority of athletes, your ideal running weight is roughly 10 lbs heavier than what is suggested by our Running Weight Calculator. Unfortunately, most runners simply stop ingesting as much fuel since their GI system is upset and this leads to under fueling and often a slow down. Dont overload them all at once. As long as you practice with bars during training runs, you should have no problem using them as fuel during races. The harder you run, the more calories you burn, and the fastest runners in the world can burn over 1000 calories per hour. As for the cinnamon swirl option, it has a similar amount of protein and carbs and other measureable nutritional elements but lacks the flavor of the chocolate bars. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Prime your mind and body for peak daily performance with the leading fuel for long-lasting energy. These are good starting points as you begin your experiment to find the best fueling strategy for your next marathon. Let's discuss. Sports Nutrition: A Practice Manual for Professionals, 5th ed. Youll also want to decrease your fat intake such as cheese, ice cream, fatty meat, avocado, nuts, and seeds as these foods take longer for the stomach to digest and therefore may cause GI issues. Dilute the carbohydrates with more water later in the race to account of the compromised GI tract. This change in the GI tract makes Strategy #1 a big challenge for many runners. Heres a breakdown of some of the best chews for running to help you determine which may work best for you. Theres a lot of noise out there, but theres nothing else like SuperStarch. Its such a great race, requiring speed, My recent article on PodiumRunner. Carbohydrates are the main source of fuel for endurance athletes in training. Delivers a steady stream of energy to the mind and body. Gels. THANK YOU, ANGIE! In most cases, runners should separate their fluids from their calories. If your long runs last longer, I would recommend two gels on top of the initial UCAN serving. This led to the traditional fueling strategy that most runners have used (or at least started with). (Theres been more than one race where the sports drink on course wasnt mixed correctly leading to many upset stomachs.). Keep them frozen as long as you can because they will melt, especially the chocolate/peanut butter bars (which are my fav)! July 29, 2019 Dathan Ritzenhein My marathon career started off like many others. Sub-threshold. BCAAs and creatine are not necessary supplements if one is getting enough protein in the diet. Assuming you have carb-loaded the day before the race, your body can store up to 2000-2500 calories overnight. of water. I like UCAN energy before races. Should I pre-load with 2 or 3 servings of UCAN Energy before a long run or race? Hey MTA! UCAN Discount Code: RUNTOTHEFINISH for 20% off. I dont recall ever really liking the taste of gels. I use Maurten in long runs when I want to "practice" my race fueling. Based on fueling and hydration recommendations, you may need 1-2 scoops per hour of racing. Top dietitians, elite trainers and more than 400 professional These are some other factors to think about for your marathon race day and fuel during a marathon. SuperStarch is a smarter energy source to avoid the spike & crash in blood glucose that commonly occurs with most simple carbohydrates like sugars and starches. Can they be used together? This means youll want to begin fueling with carbohydrates about 45-60 minutes into your race. But if you go out and do 10 miles at race pace, you might need 4-6 gels to fuel your workout. This will help decrease your marathon recovery time. Pasta can be one of the best foods for carb loading before a competition. UCAN FUELING 14 TOP RUNNERS AT THE OLYMPIC TRIALS . Tailwind is a popular option. Here are our pro tips for marathon nutrition: Use the Marathon Nutrition Calculator to create a nutrition plan for your next marathon. All Rights Reserved. It did not take me long to figure out that I could cut them into easily manageable bite-sized pieces that were easy to transport and easier to chew on the run. ", 4x U.S. Olympian, Boston & NYC Marathon Champion, "Any time Im doing any type of physical activity, if I have a big day, or Im on the go, UCAN is a must. Conversely, larger and heavier runners will burn more calories than smaller runners. I tried two of Ucans five flavors chocolate and cinnamon swirl. Heres how to use UCAN in your training. When you have simple carbs before your run, you may start to feel your blood sugar drop 30 minutes into your workout, which can cause fatigue and loss of focus. The development of SuperStarch evolved from the innovative discovery of a food that could provide up to ten hours of energy (as glucose) for children with a rare metabolic disorder. Learn how to make your own electrolyte drink here. So it's important to train my body to digest those gels. Maurten uses a hydrogel technology that makes the fuel super easy to digest and quickly accessible as you run. By the end of this article, youll know how to execute the perfect marathon nutrition strategy on race day. You should ingest a liquid with carbohydrates and a little protein within the first few minutes (less than 30 minutes) after a No-Fuel/Slow-Fuel long run. You should still have a carb-based breakfast on race morning to make sure that your carbohydrate stores are completely topped off. Runners often skip fueling because they cant figure out when to eat or what to eat in order to feel good throughout a workout. UCAN 2.93K subscribers Coach Greg McMillan joins Generation UCAN for a webinar on the top 3 marathon fueling strategies! Im also currently working on my certification to become a Board Certified Specialist in Sports Dietetics (CSSD). 4x U.S. Olympian, Boston & NYC Marathon Champion. Without the right marathon nutrition plan, your engine is running on empty, your body wont have the building blocks it needs to adapt, and you wont hit your goals. Ask 100 marathoners how they fuel and youll get 100 different answers. Sisson isn't the only top marathon runner fueling with UCAN. But on the other hand, if you stop taking in your liquid calories, you risk emptying your calorie tank and bonking. Some may not consider fat a nutritional value but being able to burn fat makes it worthwhile. This field is for validation purposes and should be left unchanged. Check out the resources below, and The Performance Zone: Your Nutrition Action Plan for Greater Endurance & Sports Performance for more information. Early in exercise science, researchers found that blood glucose dropped across the marathon and a drop in blood glucose results in decreased performance. If you start experiencing stomach distress, yet all your calories are coming from liquids and bottles, the risk becomes two-pronged. You hear, 5 Steps to Nailing Your Best Half-Marathon Race Pace. I ran strong through 20 miles, then the wheels came off. 2023 Nutrition for Running. While the blood glucose level is really important to fuel your brain, running also pulls some glucose from the blood so as you run your marathon, you need glucose in the blood to supplement the intramuscular fat and carbohydrates that are the primary fuels for marathon running. Your training sessions should be fueled in the same way as racing, but with some adjustments for volume and intensity. Our Marathon Nutrition Calculator is based on your body weight and the pace you will run. It keeps your blood sugar stable, helps you burn more fat, and spare carbohydrates, which is the trifecta to avoid the bonk. Consider 1-2 servings of. Hire a Running Coach For half and full marathons I end up drinking the entire serving during the 3 hours leading up to the race. But for those still sorting out GI distress, bonks and other issues, I would recommend experimenting beyond the go-to gels. Strategy #2) Slow Acting Carbohydrates The Alternative Strategy. My running buddies use it too! 2023 Marathon Training Academy. The slow-release of carbohydrates provided by SuperStarch helps athletes and active people maintain steady energy levels without the spike & crash. But theres a catch you cant have too many simple carbs at once or youll be at risk for GI distress and overly high blood sugar levels, and you cant take too little or youll bonk. Earlier this summer, I started sampling Generation Ucans energy bars. Try these methods in a few long runs. UCAN Edge - - Long run fuel 70 calories (less than half of most gels) with 19 grams of carbohydrates and 55mg of sodium. My favorite flavor is Lemon and I have tried them all. Sign up to get 20% off Training Plans and get weekly tips from Greg himself! It's why we do what we do every day. Strategy #1) Fast Acting Carbohydrates The Traditional Strategy. -Karen J. As a former college athlete and an avid runner, I have firsthand knowledge and experience about how nutrition plays a role in performance and overall well being. Avoid the highs and lows of sugar-based fuels with our slow-releasing SuperStarch ! Listen the podcast bellow! It is important to keep your hydration hight, so make sure to hydrate with water and additional sugar-free electrolytes as needed during the race, especially on hot and humid days. Most sports drinks and gels also include electrolytes. As with most things in running, its hard to find a one-size-fits-all with marathon fueling. After working with thousands of marathoners from charity marathon groups to Boston Qualifiers to Olympians, I wanted to provide a quick overview of the three most common strategies that Ive seen work. Ahead of race day, you should be able to lay out your race-day nutrition with the exact amount of total calories you need for the race. But after all, I am not using these for a flavorful sensation. Ultra runners have done this for years and a visit to any ultra aid stations will look more like a buffet at potluck party than the usual tables of water and sports drink (and the occasional gel station) at most marathons. You can drink water to help reset your stomach if it starts to turn in the middle of your run. So glad I found UCAN! The bar is dense and doesnt have a real distinct cinnamon flavor. UCan's gels come in larger pouches than other energy gels and are made of their signature SuperStarch, which is a complex carbohydrate made from non-GMO corn. Find a McMillan Coach Near You I have used the bars during both training runs and races.