Tag: Long distance running

According to a study published in the *Journal of Sports Sciences*, honey performs as well as glucose in sports performance nutrition. So, is Honey Stinger good for marathons? Yes, but with some crucial considerations for your overall fueling strategy.

Most long-distance runners experience glycogen depletion, leading to a phenomenon known as 'hitting the wall'. A solid fueling strategy is paramount, making it critical to understand exactly what to eat on a 20 mile run to maintain energy levels and prevent an early finish.

Approximately 12 to 15 jelly babies can provide a long-distance runner with enough carbohydrates to fuel an hour of running. The iconic sweet can offer a quick, convenient sugar hit, but are jelly babies good for running as a reliable, primary fuel source?

Research indicates that intense and prolonged endurance exercise, such as a 20-mile run, often suppresses the hunger hormone ghrelin, while simultaneously increasing satiety hormones like peptide YY. This complex hormonal response is a primary reason many runners lose their appetite immediately after a long run. While a lack of hunger might seem counterintuitive after burning so many calories, it's a common physiological reaction to the stress placed on your body.

During exercise lasting over an hour, the body's glycogen stores begin to deplete and significant electrolytes are lost through sweat. This is precisely when it is ideal to have sports drinks, especially when physical activities last 60 minutes or longer, to replenish fuel and minerals vital for sustained performance.

According to sports nutritionists, the body's glycogen stores can be significantly depleted after about 60 to 90 minutes of sustained running. Therefore, to effectively answer the question, do you need to fuel for a 9 mile run, it’s important to consider your personal pace and the duration of your run, not just the distance.

According to sports dietitians, endurance athletes can consume 30-90 grams of carbohydrates per hour during longer activities. This means the number of gummy bears when running depends on the carbohydrate content of the specific brand and your individual fueling needs. While a cost-effective alternative to commercial products, they require careful planning to avoid digestive issues and ensure adequate energy.

According to nutrition experts, a banana is an excellent choice for a pre-run food, as it is rich in easily-digestible starches and sugars that can quickly enter the bloodstream to fuel your workout. This raises the question: is fruit ok before a run in general, and what should every runner know about it?

According to the American College of Sports Medicine, dehydration can impair performance during exercise, making a proper hydration strategy crucial for any runner. The question of how much water does a 14 mile run take is not a one-size-fits-all answer, as it depends on several individual and environmental factors.

Endurance athletes who properly carb load can boost their muscle glycogen stores by up to 50%. Knowing exactly how many hours before should I carb load is crucial for maximizing this effect and avoiding the dreaded 'wall' during your race.