There are three basic things you need to fuel your long walks and runs: water, salt (or electrolytes) and sugar (or carbohydrates). That third item gives you the widest number of options so I’m going to describe those in this column. Remember: it’s up to you to check these out. Try them out on the road and see what works best for you.
“Gu” or gels are very popular with many endurance athletes. Each packets is about 100 calories (and $1.50 – $2.00) and there are a wide variety of flavors and some options (like added caffeine). They’re efficient, but some people don’t like the texture — check it out for yourself.
Clif Blocks are chewable and comparable to Gu gels in terms of nutrition. A tiny bit pricier than Gu, they are cleaner and with a texture most people tolerate well — though they can stick to your teeth a bit. “Sport Beans” are a similar product only they’re just like jellybeans (sweeter and a little tidier than blocks). Honey Stinger waffles are more like a crispy sweet cracker with a honey-like filling. Cost is the same as Gu.
There are a hundred variants on the Gu/Block/Bean/Waffle shelf at your local sports store: my advice is to pick up a few that interest you and road test them for yourself.
Many sports beverages also provide sugar/carbs. Usually they’re ideal for getting electrolytes, but they don’t pack in as many calories as the products listed above. They might work for you though: check out the labels on your sports drinks to see if you’re getting many calories along with those electrolytes. A Gu packet or a couple of blocks or beans will deliver about 100 calories, which is about what you want every 45 minutes or so (again, your mileage may vary).
What about “regular” foods? Save some money and a trip to the sports store by trying any of these popular, “ordinary” foods. Honestly, these are often my go-to.
Grapes or orange sections — always refreshing, easy to digest. Freeze in advance for hot days.
Dates or other dried fruits — usually cleaner, easy to digest for most people.
Peanut butter & jelly sandwich — good fuel if you can tolerate it.
Granola bars, sport bars — same as PB&J. Make sure they’re not just SUGAR.
Candy or cookies — Be careful with white sugar/corn syrup foods. You can crash from a candy bar!
Boiled and salted potatoes — I am not kidding. Some Leggers consider these the ultimate refuel. Cheap and effective.
Again the most important thing is for you to try these for yourself. Our Saturday runs are rehearsals for the race, so use them to “audition” your fuel. And always have SOMETHING on you: even a couple of grapes or a Gu can make you feel 100% better on a tough day.
John Flynn
Mentor Coordinator
