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Sports Nutrition
Energy Gels & Running
The sport of running' encompasses a broad range of distances, surfaces and demographics. From the recreational jogger and weekend warrior all the way up to competitive marathoners, Carb-BOOM! Energy Gels are an excellent energy source while pounding the pavement or meandering a lonely trail. For the sake of ease and convenience, we have broken down the macro category of ërunning' into 3 separate distance specific groups below. Within each group are tips and suggestions on how to use Carb-BOOM! Energy Gel and Pro-BOOM! Recovery Gel to help you go that extra mile.
Note: All mentions of the words 'gel' and 'gel packs' are in reference to Carb-BOOM! carbohydrate energy gels - Pro-BOOM! gel information is clearly defined and only found in the 'Post-Run' sections.
- Short Distance (10ks, 5ks and shorter)
Whether you're up early for a short 5:00 A.M run, hitting the roads for a jog after work or looking for a ëstomach friendly' pre-race breakfast, Carb-BOOM is a great option to make sure your body is prepared nutritionally for a short-distance run. Consume 1-2 gels about 20-30 minutes before you plan on beginning your workout/race. Although you most likely won't need to eat a gel during a short-distance run, consuming them beforehand will ensure that your blood sugar, muscles and mind will be primed and ready to go.
- Long Distance (10 miles to 26.2 miles)
Pre-Run : Eat a high carbohydrate breakfast (toast, bagels, hashbrowns, etc) at least 1 ?- 2 hours prior to your run start. If you have trouble eating breakfast on race morning (due to nerves, etc) try consuming 2 gel packs about 1-1 ? hours prior to the start of the race. (Some athletes have even spread it on bagels!)
During the run : Eat your first gel one hour into the run. Consume subsequent gels every 30-45 minutes thereafter.
Post-Run : The early hours following a long run/race (0-4 hrs post-event) is the most optimal time to replenish carbohydrate stores in the body. Make sure to eat a high carbohydrate meal in this critical time windowÖand don't forget the protein too! If your training run or race lasts 2 ? hours or longer eat 1-2 packets of Pro-BOOM! Recovery Gel immediately to 30 minutes after stopping in order to begin the rebuilding and repair process. For complete details read the article, Nutrition & Recovery: Priming the Pump for Tomorrow and our guide on How To Use Pro-BOOM! Recovery Gel.
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Ultra Distance (50k and above)
Pre-Run : At these distances you're most likely in for a long day's work, so fuel your body accordingly. Look to consume a big breakfast 2-3 hours before the run. Timing is importantótry not to eat a large meal too close to race start as you want to ensure that digestion is complete. Make sure you've got lots of carbohydrates included (pancakes, bagels, toast, hashbrowns, etc). And don't be afraid to shake a little extra salt on top! You'll need the extra sodium resources later on in the day.
During the run : Eat your first gel one hour into the run. Consume subsequent gels every 45 minutes thereafter. Because you'll most likely be exercising for 4 or more hours don't forget to replenish the sodium you'll be losing through sweat. Pretzels are rich in sodium as well as being high in complex carbohydrates. Nuts are also a good option to consider. Addressing sodium issues is an important guideline to remember to avoid potential hyponatremia concerns. To find out more about this important subject, read our article, Summer Training & Competition: The Lowdown on Hyponatremia.
Post-Run : Same recommendation as for a long distance run Ö.the early hours following an ultra run/race is the most optimal time to replenish carbohydrate stores in the body and to rebuild damaged muscle tissue. Make sure to eat a high carbohydrate meal in this critical time windowÖand don't forget the protein too! Depending on your body weight, eat 1-2 packets of Pro-BOOM! Recovery Gel immediately after the finish and have a good 'feeding plan' in place for the next 4+ hours. For complete details read the article, Nutrition & Recovery: Priming the Pump for Tomorrow and our guide on How To Use Pro-BOOM! Recovery Gel.
Additional Tips
- Find a flavor that tastes great since you'll be using gels successively on runs during sizzling hot, humid days, cold rainy mornings and every kind of weather in between.
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Keep in mind that every athlete is different. You'll need to experiment to find your body's optimal regimen for gel intake. Pack gels with you on several training sessions and try taking them at different times and in different amounts to determine what system works best for you.
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If you plan on being out for a long run or race and don't have an easy way to carry five or six gels, consider purchasing a gel flask. Gel flasks are small plastic containers similar to water bottles that can be clipped on shorts, attached to a handlebar or slipped in a pocket. They hold four to six servings of gel and are an efficient way to carry your fuel.
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Water, water, water! Make sure to drink at least a cup of water with each gel to wash it down and help with hydration levelsóit helps to time gel consumption with water stops/aid stations on the course.
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If you haven't yet tried caffeine as part of your training/racing nutrition regimen it's worth giving it a shot. You may see an improvement in your running times as a result. Caffeine can be advantageous to endurance exercise by sparing glycogen stores, helping muscle contractions and providing that little extra mental perk so needed during a grueling race.
Vanilla Orange and Chocolate Cherry are the only Carb-BOOM flavors that contain caffeine, with approximately 50 mg per packet. This is roughly equivalent to ? cup of regular drip coffee. Learn more by reading the article, Fast Facts on Caffeine: Performance Benefits for Athletes.
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