Runners: gel/drink of choice? Energy struggles

31 replies

Stumpedasatree · 21/06/2023 14:17

I have been running for years, usually on trails and often run half marathons. It may be my age (47) but I have been struggling with achieving my usual times for races and with energy levels - none of which are due to lack of fitness or training as I never really stop with my routine!

I have just done a very hilly 12 miler which I had trained for, and the minute I set off my legs were like lead and it was like running through treacle. I felt like I was barely doing more than walking, and I definitely couldn't run the hills. Got to the halfway mark and remembered a chocolate bar I had in my pack, which I had and immediately felt 100 times better in terms of energy levels and ran the rest of the 6 miles.

I had eaten during the day but not massively as I hate to run with a full stomach, and I also get the need to go to the loo if I've over-eaten.

I don't normally have gels as they don't really appeal, but obviously seems as though I need something. I would also never normally eat for a distance less than a half marathon!

Would love to hear distance runners' recommendations for gels/drinks to help with energy and hydration.

OP posts:

brooksghost · 21/06/2023 15:12

I'm a similar age and now have to eat during training runs (and races).
I'd never have normally eaten during a half marathon. I'm faster than I was 10 years ago, but I'm definitely more hungry and burning through fuel quicker.
Last weekend, I ran 17 miles...I took with me a banana, a mini Soreen bar and a small packet of Kendal Mint Cake, plus a litre of water in my hydration pack. I ate and drank the lot...and I'd eaten a large bowl of porridge before I started!
I'm not keen on gels but do have an emergency one on me in case I bonk badly.
I am noticing more I eat on the run, the quicker I recover so that's a plus.

willahelmina · 21/06/2023 15:09

I run frequently but not as far as you. I eat a couple of hours before maximum. I like the sis gels and take one 20 minutes before setting off, and carry a couple in my bag. I also use one of the same brand hydration tabs in my water bottle in case I need an actual drink.

I don't work for the above brand 😀

I tried caffeine bullets. Don't recommend. Foul, like eating putty. I'm not sure I noticed they did anything either.

SportsAndExerciseMedicineDoc · 21/06/2023 15:06

I've used both Maurten and Precision Fuel and Hydration. Both work well and definitely improve performance. Both websites also have proxy fueling calculators where you can select race distance and get a suggested fueling strategy.

Precision Fuel and Hydration also have some info on gut training, which you'll need if you're new to fueling with gels.

Pre-race fueling also matters. Keep the fibre low :)

Original poster

Stumpedasatree · 21/06/2023 14:53

@isthewashingdryyet I have no idea if I eat enough carbs, I eat plenty of fruit, on the day in question I had porridge, fruit, yogurt, eggs so definitely enough protein and I would have thought enough salt. Rest days - 1 or 2 a week.

OP posts:

isthewashingdryyet · 21/06/2023 14:28

Do you eat enough carbs in your normal diet ? Enough to replenish your muscle and liver stores of glycogen ?
Do you have enough rest days to allow muscles to repair properly ?
Is your protein intake good enough?
Do you have enough salt in your diet ?

Sounds like a replenishing problem to me

Lastqueenofscotland2 · 21/06/2023 14:25

Water for hydration unless it’s really hot then I’ll drink water with an electrolyte tablet in. They don’t taste like grapefruit or cherry or whatever they claim to taste of, they taste crap with a hint of chemical flavour but they do help.
Gels I like SIS, I find hi5 too watery and anything thicker than SIS you need to drink so much water to get/keep down.

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