Energy and Bonking
When training to complete an endurance event such as a full or half marathon, you’ll need to consider both your hydration needs as well as your energy needs.
Your body’s preferred energy source is glycogen, and most people can naturally store enough glycogen to fuel about a couple hours of training. However, if you don’t replenish your glycogen reserves while training, by providing the body more fuel (carbohydrates), through either sports drink or energy gels, you risk “bonking”. Bonking means that you’ve used up your glycogen, and have switched over to a less efficient fuel source (fat). While this may be good for weight loss, burning fat is an inefficient energy source. As a result, when it happens to you you’ll suddenly feel exhausted – like you’ve hit the wall.
(I recommend that everyone “bonk” at least once during training. First, by experiencing it once you’ll be prepared if it happens again. And secondly, once it happens you’ll appreciate the importance of proper fueling while training.)
Gels
Gels are you best option if you don’t like to drink sports drink, or perhaps you merely get tired of the taste over several hours of training. Gels are a concentrated form of immediate energy that do not add bulk in your stomach. They are more quickly and efficiently absorbed than the fat, fiber, and protein in energy bars, and maintain your blood sugar level by providing quickly-absorbed carbohydrate-based calories to replace the glucose you lose during a workout. Gels also contain potassium and sodium (important electrolytes!) to keep your muscles and body healthy during and after your event.
Energy gels provide calories and nutrients to keep you going during a race and help you feel good afterward. :) (I do not advise eating PowerBars DURING an event; many people include them as part of their pre-run breakfast or post-run recovery.)
Brands and Flavors
Energy gels provide calories and nutrients to keep you going during a race and help you feel good afterward. :) (I do not advise eating PowerBars DURING an event; many people include them as part of their pre-run breakfast or post-run recovery.)
Brands and Flavors
There are many brands out there--GU, PowerBar Gel, AccelGel, Carb-Boom, Hammer Gel--and many flavors! It is important to find the brand and flavor that works best for you (i.e. does not make you sick to your stomach and provides the right boost). It is important to try several different kinds during your training. Some contain caffeine, and some do not. Some also have a thicker consistency than others. Those choices are based on your personal preference.
I recommend going to a running store, REI in Brentwood, or Dick's at West County Mall and purchasing a few types that look good to you. You can go to the specialty running stores as well. And I will provide some brands at group training for you to sample.
I recommend going to a running store, REI in Brentwood, or Dick's at West County Mall and purchasing a few types that look good to you. You can go to the specialty running stores as well. And I will provide some brands at group training for you to sample.
If you want to read more or check out flavors, visit the following websites:
When to Take a Gel
As a general rule, try to use a gel 15 minutes before you start your miles, and then one gel every 45-60 minutes thereafter. Always drink 8oz of WATER with the gel to aid digestion. Do not do a gel with a sports drink. This can put too much sugar in the GI tract at once, causing stomach distress.
As a general rule, try to use a gel 15 minutes before you start your miles, and then one gel every 45-60 minutes thereafter. Always drink 8oz of WATER with the gel to aid digestion. Do not do a gel with a sports drink. This can put too much sugar in the GI tract at once, causing stomach distress.
Experiment During Training
Your miles during the week are a great time to try out different flavors or varieties --just have one before you start and see you feel. Everyone should experiment with gels during training so that you know whether they work for you. (Don’t take one for the first time on the Rock N Roll course when they hand them out for free!)
Just remember, if you train with gels and plan to run with them on race day, you’ll need to carry them with you on race day. Thus, you may need a small pack or adequate pockets to hold them.
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