The Science of Fueling for a Long Run
When you run, your body uses glycogen, a stored form of carbohydrate, as its primary fuel source. For shorter efforts, your body has enough in reserve. However, during a long run—typically over 60 to 90 minutes—these stores become depleted, a phenomenon runners call 'hitting the wall'. To avoid this, you must consume carbohydrates during the run to provide a steady stream of glucose to your muscles and maintain energy levels. The average recommendation is to consume 30–60 grams of carbohydrates per hour for runs exceeding 60 minutes, though this can increase to 90 grams per hour for ultra-long distances.
Commercial Gels vs. Natural Fuel
Runners have two main choices for mid-run fuel: commercially produced sports nutrition products like gels and chews, or natural, whole food alternatives. Both have distinct advantages and disadvantages, and the best choice depends on personal tolerance, race conditions, and preference.
Commercial Energy Gels and Chews
These products are engineered for convenience and rapid absorption. Gels provide a concentrated dose of carbohydrates, often with a balanced mix of glucose and fructose for maximum absorption. They are lightweight, easy to carry, and designed to minimize gastrointestinal (GI) discomfort for most users. Many brands, such as GU Energy Gel and Science in Sport (SIS), also include electrolytes like sodium to aid hydration. The downsides include cost, potential GI issues for sensitive stomachs, and 'palate fatigue' from the monotonous texture and flavor.
Natural Whole-Food Alternatives
Whole foods offer a less processed, often more cost-effective alternative to commercial products. Many athletes prefer these options for their superior taste and varied textures.
Common natural options include:
- Dates and Dried Fruit: Naturally high in sugar for a quick energy boost, and they are lightweight and easy to pack.
- Bananas: A runner's classic for a reason, providing simple carbohydrates and potassium, an important electrolyte.
- Homemade Energy Balls: Using oats, dates, nuts, and honey, these can be customized for taste and nutrition.
- Mashed Potatoes: Yes, potatoes! A small 2019 study showed potato puree was as effective as gels for fueling cyclists. Adding salt helps replenish sodium.
The drawbacks include potential for bulkier packaging, mess, and higher fiber content in some options, which can cause GI distress during intense activity.
How to Choose and Time Your Fuel
Finding the right fueling strategy is a matter of personal experimentation. Your body's needs change with intensity, weather, and run duration.
- Test during training: Never try a new snack on race day. Use your long training runs as a 'test lab' to see how your body reacts to different types of fuel.
- Practice gut tolerance: Training your gut to tolerate fuel is a key part of endurance preparation. Research suggests that consuming smaller, more frequent amounts of carbohydrates is more effective than large doses.
- Start early: Begin fueling within the first 30–45 minutes of a long run to get ahead of glycogen depletion.
- Stay hydrated: Water is crucial, especially when consuming concentrated carbohydrates like gels, to aid absorption and prevent dehydration.
A Comparison of Common Energy Snacks
| Snack Type | Quick Energy? | Portability | Cost | Potential for GI Issues | Taste Variety | Digestion Rate |
|---|---|---|---|---|---|---|
| Energy Gels | Very High | Excellent | High | Moderate (due to concentration) | Moderate | Very Fast |
| Energy Chews | High | Excellent | High | Moderate | High | Fast |
| Dried Fruit (e.g., Dates) | High | Good | Low | Low to Moderate (fiber content) | High | Moderate |
| Bananas | High | Fair | Low | Low | Low | Moderate |
| Homemade Energy Balls | Moderate | Good | Low | Low to Moderate (depends on ingredients) | Excellent | Moderate |
| Salted Potatoes | Moderate | Fair | Very Low | Low to Moderate (can cause gas) | Low | Moderate |
Key Takeaways for Your Next Long Run
- Carbohydrates are king: For endurance, carbs are the most efficient fuel source. Aim for 30–60 grams per hour after the first hour of a long run.
- Timing is everything: Start fueling early and consistently to avoid a sudden energy crash.
- Test and adapt: Your perfect fuel is personal. Experiment with different options during training to find what works for your stomach and taste buds.
- Prioritize hydration: Always consume water with your energy snacks, especially gels, to help with absorption and fluid balance.
- Consider whole foods: Natural options like dates or bananas can provide excellent fuel and prevent flavor fatigue.
- Don't ignore electrolytes: In addition to carbs, replenish lost sodium and potassium through chews, salt tabs, or salted foods.
- Keep it simple: Focus on simple, digestible carbs during intense runs and save fats and protein for pre- and post-run fueling.
Conclusion: Finding What Works for You
Determining the best energy snack for a long run is a personal journey of trial and error. There's no single perfect answer, but a strategy built on easily digestible carbohydrates and proper timing is key. Whether you opt for the convenience of commercial gels or the natural goodness of whole foods like dates and bananas, the most important step is to experiment during your training. By doing so, you can build a confident fueling plan that will power you through to the finish line feeling strong and energized. For deeper insights into training your fueling strategy, consider learning from resources cited by endurance experts.
What to eat during a run | Mid-run fuelling at Veloforte
Veloforte's guide offers comprehensive advice on mid-run fueling strategies, including the importance of timing and hydration. https://veloforte.com/blogs/fuel-better/what-to-eat-during-a-run-the-ultimate-guide
Frequently Asked Questions
question: Can I use regular candy, like gummy bears, as an energy snack? answer: Yes, simple candies like gummy bears or jelly beans are essentially pure sugar, making them a cost-effective and palatable source of quick-absorbing carbohydrates during a run.
question: What is an effective, natural-based energy snack for a long run? answer: Medjool dates are a popular and effective natural choice. They are rich in natural sugars for a fast energy boost and contain essential minerals.
question: How many grams of carbs should I aim for per hour during a long run? answer: For most long runs, aim to consume 30–60 grams of carbohydrates per hour. Ultra-distance runners may push this to 90 grams per hour through a combination of carbohydrate types.
question: What are the signs that I need to refuel during a run? answer: Signs include a feeling of sluggishness, a decrease in pace, and general fatigue. It's best to start fueling before these symptoms occur, within the first 30–45 minutes of a run over an hour.
question: How can I prevent an upset stomach from energy gels? answer: Practice 'gut training' by consuming gels during training runs. Always take gels with water to aid absorption. Experiment with different brands or opt for diluted homemade versions or whole foods if issues persist.
question: Do I need to eat a snack for shorter runs, under an hour? answer: For most runs under 60 minutes, you do not need to fuel mid-run as your body has sufficient glycogen stores. Focus instead on proper pre-run fueling.
question: Is it important to consume electrolytes as well as carbs? answer: Yes, especially during long runs and in hot weather. You lose sodium and other electrolytes through sweat, and replenishing them helps prevent cramping and maintain fluid balance.
question: What foods should I avoid before or during a long run? answer: Avoid foods high in fat, protein, and fiber right before and during a long run, as they slow digestion and can cause stomach distress.
question: How soon after a long run should I eat to aid recovery? answer: Consume a meal or snack combining carbohydrates and protein within 30 to 60 minutes after your run to replenish glycogen stores and repair muscles.
