Fueling How-to Strategy 1 - Fast Acting Carbohydrates Ingest 4-8 ounces of sports drink every 15 minutes and/or an energy gel every 30-45 minutes. Protein bars. Your gut is trainable and will get used to what you put into it regularly. The strawberry banana flavor does not contain erythritol and I plan to experiment with that one in my next training cycle. Again, youll want to experiment during training for your long run fueling strategy and see what works best for you. You can choose either theUCAN Sports DrinkMix or theProtein-Enhanced Drink Mix. Meb is considered one of the top American Distance runners of the last 2 decades. LEARN MORE ABOUT RECOVERY NUTRITION FOR RUNNERS. of water. They do not cost you anything to use, but are a huge help to support the ongoing content creation process. At first glance, I was concerned with isomaltooligosaccharide one of those long ingredient names that falls into the if you cant pronounce it, dont eat it trap. From staying adequately hydrated, to training your gut, to taking in enough fuel, these are some of the logistics that marathon runners need to consider for fueling during a marathon. My favorite flavors are Berry and Watermelon. Prioritizing the fuel you put into your body will have you on track for your best marathon training block yet, and youll be well on your way to crushing your goals. So glad I found UCAN! Hire a Running Coach Chat With Us, Privacy Policy | Contact Support | Terms and Conditions. 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. Sports drink will also provide carbohydrates and electrolytes (more on that below). Fuel early and often! Based on fueling and hydration recommendations, you may need 1-2 scoops per hour of racing. If youve ever experienced GI distress (sloshing, bloating, nausea, vomiting, diarrhea) then you know it can make for a miserable training or race experience and can be deadly to your performance. Consume 1 serving Energy + Protein within 30 minutes after a long run or hard workout. I think that big smile was due to my awesome MTA training that kept me strong until the end. At least for UCAN, a good protocol is 2 servings 45-60 minutes before your run then a serving every hour across the run. Disclaimer: These products work well for me, but each runner has unique needs. water and mix it into a small flask or carry multiple servings in a bottle. and college teams rely on UCAN to be at their best. If you start experiencing stomach distress, yet all your calories are coming from liquids and bottles, the risk becomes two-pronged. I can see how the 360 or even the 360 CAF would be a good choice, but since my stomach is sensitive, I prefer to stick to the 160. First, you dont get the high from the sugar rush at every feeding. Im Sarah Schlichter! Here are our pro tips for marathon nutrition: Use the Marathon Nutrition Calculator to create a nutrition plan for your next marathon. The secret is out! Skratch is another popular option. This makes sense, of course, because even if you arent running a marathon, your blood glucose level will fall after 2-4 hours. 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. 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. To avoid this crash, sports nutrition companies recommend re-dosing about every 30 minutes with a sugar-based energy gel, or to continuously sip at a sugary sports drink. -Karen J. Before longer or low-intensity training sessions, it is acceptable to consume more fat and protein in your diet. A password will be sent to your email address. I use Maurten in long runs when I want to "practice" my race fueling. UCAN is the first thing that goes into my system immediately after a hard workout. Ucan is definitely the way to go for me. I am using these for a powerful but healthful boost during a training run or competition. Stomach troubles derailing your marathon fueling? When Im on the go and making a lot of appearances, I eat the UCAN bars to curb my cravings for sweets!, Meb Keflezighi, 4x U.S. Olympian, Boston & NYC Marathon Champion. You will likely need at least 2 scoops per hour of racing for optimal fueling using Skratch. Your personal data will be used to support your experience throughout this website, to manage access to your account, and for other purposes described in our privacy policy. For some, the gels available at most aid stations will suit their needs. Instead, it is best to prepare a meal plan that contains a mix of carbohydrates, healthy fats, and protein to fuel your workouts. You hear, 5 Steps to Nailing Your Best Half-Marathon Race Pace. Whats my strategy for carrying my UCAN on course? If you get an upset stomach, try eating a little bit less during the next training session. Sports drinks are another option for fueling that include carbohydrates and help with hydration. You should still have a carb-based breakfast on race morning to make sure that your carbohydrate stores are completely topped off. Drink formulations centered around fast absorbing carbohydrates that emptied from the stomach quickly, got absorbed from the intestines quickly and thus boosted blood glucose levels quickly (and provided some electrolytes as well). Agree with what Trevor said about the Ucan bars including chocolate/peanut butter being my favorite too. I tried two of Ucans five flavors chocolate and cinnamon swirl. Thanks Trevor, sorry I missed your reply! Nothing new on race day. No matter your marathon time, you can simply feed once every hour to maintain steady energy. My Videos As long as there is an electrolyte drink on the course (typically Gatorade Endurance Formula) I feel that's what I'll do. Consume the serving over a 5-10 minute span rather than sipping on it slowly like a traditional sports drink. This is essentially to try to get you to stabilize energy and blood sugar levels. When you first start running, its hard. And, these products are often the type provided by races on the course (and race websites will let you know the drinks/gels that will be on the course). (Theres been more than one race where the sports drink on course wasnt mixed correctly leading to many upset stomachs.). The amount of UCAN you take at each point during the race will vary based on the individual, but most people will consume a total of 1-2 servings during the race. When youre putting in the hard work to train for a marathon, the last thing you want is your nutrition to hold you back. So, runners learned that we need to fuel during the marathon and this research coincided with the boom in the sports drinks industry. Nailing your nutrition is a key aspect of marathon training and racing. Marathon Fuel Before Running This one is kind of given, you need to make sure in the days leading up to the race, you are only eating those foods you know sit well in your stomach. Then, you just drink water and electrolytes (super easy on the stomach) every 15 minutes to stay hydrated. 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. 2-3 hours before activity drink 20 oz. UCAN delivers a steady flow of energy to help you avoid the dreaded bonk! Consume the serving over a 5-10 minute span rather than sipping on it slowly like a traditional sports drink. If the traditional strategy of sugar-based fueling has not worked. Runners often skip fueling because they cant figure out when to eat or what to eat in order to feel good throughout a workout. The best solution is to separate your fluids from your calories. I think this is probably a good product (I tried it once) but the orange flavor contains erythritol, which is a sugar alcohol that upsets my stomach. 4x U.S. Olympian, Boston & NYC Marathon Champion. -Jayme N. Use our referral number MTA to save 20% on your order. By the end of this article, youll know how to execute the perfect marathon nutrition strategy on race day. UCANs breakthrough complex carbohydrate, LIVSTEADY, delivers consistent energy without the unhealthy, jittery blast you get from caffeine and sugar-laden products. Strategy #2) Slow Acting Carbohydrates The Alternative Strategy. This is especially important during a marathon when you want to be able to access carbohydrates as quickly as possible. The best fuel during a marathon is 100% what works for you. -Joint Episode with Marathon Talk U.K. Save 10% on all UCAN products by using this link. Once they move up to longer distances, the errors in their nutrition approach are revealed, often resulting in the dreaded bonk (aka hitting the wall). She also relies on UCAN to. Consuming 2 servings of UCAN pre-race will allow you to go longer before needing to re-fuel. But if you go out and do 10 miles at race pace, you might need 4-6 gels to fuel your workout. Liquid sources of calories are best for marathon training and racing because of the pounding effects of running. Running Articles and Videos, Find Your Running Training Plan We answer within 24h. Then finally after learning from these experiences and tweaking your plan, you can feel very confident that you have the best strategy for you. Thanks, Deena! Third, just because its an easier method doesnt mean you wont need to experiment. 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. The amount and frequency of carbohydrate fueling depend on the length and intensity of the event, as well as the runners body weight. It all comes down to what works for you. I had GI issues from time to time, and wanted something that would give me a boost without side stitches or other dilemmas. HERE AT MTTIV WERE BIG FANS OF UCAN PRODUCTS: Get a 20% discount on Ucan products here (discount applied at checkout). In the last 30-45 minutes, ingest a gel (once) or ingest sports drink (4-8 ounces every 15 minutes). Assuming you have carb-loaded the day before the race, your body can store up to 2000-2500 calories overnight. Then once that is dialed in, try it in a tune up race. But UCAN isn't just for elite runners - it's for anyone looking to improve performance and fitness in training without having . Can they be used together? Running longer runs and marathons without fuel means energy levels, and blood sugar levels, fade over time. 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. 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. Most traditional sports nutrition with simple carbs provide a spike and crash effect, and youre left managing the sugary roller coaster. If you have a misstep in your fueling protocol, then you might end up running out of energy or hitting the wall. Maurten ProductsI have tried all of the Maurten fueling products. Gatorade, powerade, Skratch Labs, Tailwind Nutrition and UCan are some options. I tried to do this at the Rocket City Marathon but my stomach rebelled. Stomach issues or GI distress is one of the most common challenges faced by marathon runners. It was a part of my routine in the NFL, during my recovery, and I use it daily. Fuel smarter on-the go with our sugar-free energy gels. Sign up for our newsletter for all the latest news and offers. Add caffeine if you like. 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. With all this talk about eating, fueling, running, and food, it is inevitable that we talk about ideal running weight. Thanks for reading the blog and your question. Hydration Before A Marathon 2-3 hours before activity drink 20 oz. As a professional runner and nurse anesthetist, Sarah Sellers relies on UCAN to energize smarter before her morning long runs. One scoop provides 21g of carbs and 380mg of sodium. You shouldnt need any solid food during a marathon, as this will be difficult and maybe even painful to process mid-run. Tailwind is a popular option. More recommendations here for what to eat the night before a long run. Hi there! I just feel like it gives me an extra bit of pep. 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. Here, were going to take you step-by-step through the crucial fueling windows for a marathon. Rough guidelines are 30-90 grams of carbohydrates per hour in this strategy. So lets take a look at how the Ucan bars stack up against the Gu Energy gels and Hammer gels when it comes to ingredients and nutritional value. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Motivation | Community | Knowledge 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. -Johanna M. Shout out to Angie Danzer Spencer for helping me meet my goal of finishing a marathon feeling good rather than hurting! Thank you again! Compared to Tailwind, thats a little less carbs (fuel) and a little more sodium per scoop. Then, well guide you through the details of creating a nutrition plan for marathon training and racing. That will tease out any flaws in your nutrition approach since youre subjecting yourself to as much of the race day stress as possible. All Rights Reserved. Instead, we can focus on a high quality pre-run meal and a high quality post-run meal over our quick fuel. Stations in destination locations like Santa Barbara, Napa and Truckee mean weekend getaways with your FCEV. Write us an email : sales@generationucan.com.au, Created by September Studio - Designer and WP developer | Copyright Generation UCAN Ltd. Free 5-days standard shipping on orders $200+ (Australia) | Shipping overnight is available! fructose and glucose) and maltodextrin have been used in a big way by sports nutrition companies to fuel runners. UCANs breakthrough complex carbohydrate, LIVSTEADYTM, delivers consistent energy and helps maintain stable blood sugar. This makes it a stomach-friendly solution for runners who are struggling to take in sugary sports fuels. I was so excited when the Edge gels came out but they were a flop for me. Early in exercise science, researchers found that blood glucose dropped across the marathon and a drop in blood glucose results in decreased performance. And the station in Coalinga means you can take . Depending on the marathons start time, you dont necessarily need to consume a full breakfast before the race. The fueling begins 15-30 minutes before the race start. 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. Conversely, larger and heavier runners will burn more calories than smaller runners. Try Run Team Free Find out what the best food options are before a weekday run, a long run and race day. Before diving into the numbers, lets talk about thekindsof foods you should eat during a marathon. 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. Super simple. Here is what were going to cover in the rest of this article: How many calories you burn while running depends on three main factors: duration, intensity, and body weight. Hi Henry have you tried the bars during races? Hey MTA! Healthy, efficient calories for better hunger control. I got my first Boston Qualifier today with a 21 personal record!, Meet Coach Greg It's why we do what we do every day. I finally feel like Ive solved the fueling puzzle for my runners.. If you suffer from runners gut symptoms, youll want to evaluate your nutrition plan pre marathon andstay away from unfamiliar foods before running. Our community of athletes, experts and ambassadors are changing the game and inspiring a new generation to say UCAN! Eating during a marathon is the definition of easier said than done. What are you supposed to eat, how much, how often, and what about water versus electrolytes? In general, alow carb diet for runnerisnt going to help with performance, though it can be helpful for teaching the body to use more fat for longer distances. Most first-time marathon runners will be out there for at least 4 hours, so fueling before and during your run is critical to performing your best and feeling good doing it. I absolutely love the Ucan mixes for drinks, which I use for any run 10 miles or longer. You just get your carbohydrates once every hour and then just need to drink water and electrolytes in between. UCAN takes the worries out of running, says Coach McMillan. Top dietitians, elite trainers and more than 400 professional If you dont have to take the extra weight, dont. Sports Nutrition: A Practice Manual for Professionals, 5th ed. Save my name, email, and website in this browser for the next time I comment. It will still take several long runs, hard workouts and tune-up races to fully dial in your optimal feeding schedule. The same goes with food (fruits and nuts seem to be popular) and food-like products (baby food, apple sauce are common ones). Ideally, you should have this carbohydrate-based breakfast four hours before the raceto give your body plenty of time to digest the food. Drink 1 serving ofProtein-EnhancedUCAN 90 minutes to 2 hours before the race starts. 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. Other Considerations for Fueling a Marathon. This post talks about the difference between coffee vs. pre-workout for running. Clinically proven to help maintain stable blood sugar, LIVSTEADY supports increased productivity, sharper focus, and optimal energy levels. who was introduced to UCAN by his nutritionist while training for the 2009 NYC Marathon. So it's important to train my body to digest those gels. It is always a good practice to start out adequately hydrated before a long run or race. If you see or feel salt on your body or clothes after exercise, this can be an indication you are a salty sweater. HOW DOES SUPERSTARTCH WORKS FOR DELIVER STEADY ENERGY? Weight loss is not always a good thing. Then this UCAN review might just make your day with how it works and could solve your dilemma. See what you find works. Refreshing, sugar-free electrolyte drink mix. Please note that affiliate links {such as Amazon} may pop up on RTTF from time to time. It may take some practice to find the right foods and gels for your stomach, but thats why you practice in training instead of trying something new on race day. They have gels now so they may be great running gels for sensitive stomachs. 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. Pasta can be one of the best foods for carb loading before a competition. And this should be the biggest take away. Runners often find they have energy but if they are used to this rush of energy, they may find the lack of it strange. How many calories you consume in a marathon training session depends on the sessions duration, intensity, and body weight. Ask 100 marathoners how they fuel and youll get 100 different answers. Plus, the tangy, citrus flavor provides a refreshing treat when you feel like you've hit a wall. I introduced a co-worked to it recently, and she says it has totally made her long runs better and recovery more easy. Drink a 2nd serving of UCAN around 15km and a 3rd serving around Mile 25. with elite U.S. marathoner Emma Bates about the mindset that led her to finish 2nd at the 2021 Bank of . -Sharon W. First marathon in the books! For an easy 10-mile run, you may only need a gel or two. On the one hand, if you continue drinking your fluid calories, you could seriously upset your stomach and experience cramps, GI stress, or worse. Try these methods in a few long runs. "UCAN gives me 2 to 3 hours of sustained energy . From the stomach upset to the spike and crash of energy, the athletes were being robbed of great performances simply due to a lack of perfect nutrition.. . 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. Fueling before a workout is especially important if the workout is going to last more than one hour or if the workout is high intensity and you are trying to perform your best. Knowing where your caffeine comes from is important and knowing the affects it can have on you are important. 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 don't use UCAN Energy Powder on race day; I use Maurten gels. 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. It seems that marathon fueling is so individual that it simply takes lots of trial and error in training and tune-up races to find the strategy that works best for you. If you are truly unable to eat anything the morning of a marathon, I would recommend drinking something with carbs such as 100% fruit juice or sports drink. Olympian Alexi Pappas talks about the importance of pre-run fueling with UCAN. I dont feel the soreness or aches and pains after a long run and I still have energy 2 or 3 hours later. 8 2/3 tbsp cornstarch or tapioca flour ( (70 grams)) 1 packet True Lemon drink enhancer 1/8 tsp salt 1/8 tsp Morton's Lite Salt 16 oz water Mix all ingredients together and pour into two 8 ounce fuel bottles. Many runners start out running HS Track or local 5k road races where nutrition during your runs isnt necessary. When my body needed a boost and a cheerful volunteer offered up a free packet of energy in an easy-to-open package, who was I to argue? I therefore recommend UCAN Hydrate during runs that are above 45 degrees and in the days leading up to the race. Received the 2018 and 2017 Safety Achievement Award from American Fuel and Petrochemical Manufacturers; Received the first LEED (Leadership in Energy and Environmental Design) certification for an office building in the City of Carson; Community. I also eat an English muffin with almond butter to go along with my Maurten Drink mix. Its important to recover with carbs and protein for endurance athletes in order to replenish glycogen, especially after a long run. Were on a mission to empower athletes at all levels to achieve their personal best, and reach beyond their own expectations. That effort will help you work out the kinks and give you rock solid confidence that your race day nutrition will be spot on. Comfortably fast. To gather a stronger understanding over time of how much you need so that you are optimally fueled on race day, without hitting the wall or having stomach problems. Theres a lot of noise out there, but theres nothing else like SuperStarch. Youll be able to fuel at less frequent intervals and wont be prone to rapid energy swings if you dont get the timing exactly right. Your email address will not be published. Now, I dont see this as a problem given todays hydration packs but if a runner isnt prepared to carry, then this strategy will not work. It comes in seven different flavors, including one caffeinated flavor (matcha). They are small, easy to use, and can be consumed in two seconds. That said, I find this strategy to virtually cure issues with the spike/crash and GI upset in the marathon and highly recommend you give it a try. For longer events I like Tailwind too. THANK YOU, ANGIE! Best Selling Book Thats been a win-win for me and many other runners. Experiment to see the quantity and frequency that provides the best energy with the least GI distress. 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. 2023 Marathon Training Academy. -Emily H. VERY FIRST MARATHON! Thanks for the write-up of UCAN bars. And thank you guys for all your support! As long as you practice with bars during training runs, you should have no problem using them as fuel during races. When I use UCAN, I drink a full serving of the Energy Powder 30 minutes before I start. Low-calorie electrolyte mixes not only provide fuel and hydration but also increase absorption of carbohydrates. For me, I will be cutting, carrying and chomping on Ucan energy bars in my upcoming races and long practice runs, as I have been for the past several months. It wasnt until earlier this summer that I took a closer look at what I was taking for endurance fuel and how a handful of those options affected my gut and performance. Once the race has started, your nutrition window or how often you eat or drink comes in 17-30 minutes increments. As I mentioned, Ive had better success with this strategy than the traditional strategy but there are a few considerations. You feel worse and worse until glycogen (carbohydrate) stores are all but depleted and youre forced to walk. Read on through the rest of this article, and soon youll be able to put together your marathon nutrition plan. Refunds Privacy Policy Terms of Service, Empowering You to Run a Marathon and Change Your Life. 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. But on the other hand, if you stop taking in your liquid calories, you risk emptying your calorie tank and bonking. One of the keys to marathon nutrition performance is that it involves much more than the run itself. Designed to optimize post-workout muscle repair. Firstly, you want to make sure you are eating enough throughout your training cycle carbs, protein and fat. Generation UCAN makes fueling for a marathon simple, whether you're a competitive athlete and running to win, or focused on fitness and running to lose. Personally the aftertaste of this was not a winner for me. You have steady energy for the bulk of the race and avoid the GI issues found with the fast-acting carbohydrates but then get the big energy burst in the home stretch.