Q:
“What energy supplements do you experienced marathoners recommend? Gu gels, chews, etc?”
You need to consume carbohydrates during long training runs and during your marathon to prevent muscle and mental fatigue (i.e. hitting the wall or bonking). It is recommended to consume 100-250 calories of carbohydrates after every hour of activity during prolonged endurance events. So when you start doing training runs that last for more than one hour, this is when you need to start practicing fueling and devising a plan for how you will fuel yourself on race day. Gus or gels, chews and classic carbohydrate-electrolyte beverages (i.e. Gatorade and Powerade) all serve the same purpose in providing simple carbohydrates that are easily digested and become readily available as glucose to fuel your muscles. It is up to you to experiment and decide what your body best tolerates. REI and Sports Basement offer a great variety of gels and chews you can experiment with to see what you like. Gels each supply about 100-150 carbohydrate calories, 8 ounces of Gatorade supplies 50 calories, and 3 Cliff shot blocks supply 100 calories. You can try one source, or do a combination to prevent your tongue from getting bored during your run and also to better ensure you get enough calories you need. I like to drink Gatorade throughout my runs in combination with water and also have a gel pack every hour. When taking in gels or chews, remember to drink fluid at the same time so the sugars can be better absorbed through your digestive system and reach your muscles more efficiently.
Also keep in mind what is going to be available on the course or how you will carry your fuel, if you choose to bring your own, during race day. The Oakland Marathon will be offering Gatorade and Gu brand gels -- if you are relying on the aid stations to supply you with fuel, make sure you experiment to see that you tolerate Gatorade and Gu during your training runs. Also, feel free to try other “whole food” sources of carbohydrates such as pretzels, banana chips or granola bars (choose varieties that are lower in fat and fiber). These food sources will also give your muscles the fuel they need and leave you without an overly sweet and sticky mouth feel. The most important point to remember is to experiment with different fuel options in training and not on race day to prevent that unexpected stop at the porta-potty!
Shauna Pirotin is a registered dietitian, runner, and a member of the LMJS women's racing team. She looks forward to hearing your questions on nutrition and fueling!
