The Importance of Nutrition During Runs: A Comprehensive Guide
Why Nutrition Matters During Runs
Proper nutrition during runs is crucial for sustaining performance and ensuring you finish strong, especially in longer races like marathons or ultra-marathons. Here's a concise guide on why nutrition matters, focusing on running gels and drink mixes, how often to eat, the optimal calorie and carb intake, and how distance affects your needs. As you run, your body uses stored carbohydrates for energy. These stores are limited, and without replenishment, you risk hitting "the wall" or experiencing severe fatigue. Proper nutrition helps delay fatigue, maintain performance, and support recovery. When it comes to what your body needs while running for a majority of runners we recommend focusing on carbs. Unless you are looking to do some ultramarathons your body only has time to process carbs in nutrition while running.
Try It Before Race Day
If there is one take away from this post I hope that you understand that it's crucial to test any new nutrition products, like running gels or drink mixes, during your training runs before race day. What works well for one runner might not suit another, so experimenting with different options helps you find what best supports your energy and performance. Ensure you incorporate these products into your training to avoid any surprises and ensure they align with your individual needs. For many athletes long runs become a great testing ground for what will work well on race day from nutrition to race day kit.
Running Gels and Drink Mixes
Running gels and drink mixes are the most popular options for runners.
Running Gels: Also known as energy gels for running or sports gels, these packets provide concentrated carbohydrates for quick energy. Carb gels often combine simple and complex carbohydrates. For plant-based runners, vegetarian and vegan running gels are available.
Drink Mixes: Powders that dissolve in water to create a drink providing carbohydrates and electrolytes. High carb running gels can be complemented by drink mixes to ensure comprehensive hydration.
How Often to Consume Food
Short Runs (less than 60 mins): For shorter distances, pre-run nutrition is usually enough. For high-intensity or longer short runs, a small snack or drink mix might be helpful.
Medium Runs (60-90 mins): Start consuming carbs around the 45-minute mark. Aim for 30-60 grams of carbs per hour, using running gel packs or drink mixes.
Long Runs (90+ mins): For marathons and ultra-marathons, consume 60-90 grams of carbohydrates per hour. Combine running gels, drink mixes, and possibly solid food. Caffeine gels for running can provide an extra boost during long runs.
Optimal Calorie and Carb Intake Per Hour
Calorie Intake: Aim for 200-300 calories per hour for long-distance runs. This can be met with a mix of high carb running gels, energy gels for running, and drink mixes. For most people this is about 2 gels per hour.
Carb Intake: For endurance activities lasting over 90 minutes, consume 60-90 grams of carbohydrates per hour. Best running gels provide a mix of quick and sustained energy.
How Distance Affects Nutrition
“Short” Runs (Up to 7 miles): Generally, your pre-run meal and hydration are sufficient. However, for high-intensity efforts, a small amount of carbs during the run may help.
Medium Runs (about 7mi-12mi): Begin consuming carbohydrates early in the run. Opt for energy gels for running or drink mixes, especially if running fast or in hot conditions.
Long Runs (12+ miles): Nutrition strategy needs to be planned carefully. Start taking in carbs around 45 minutes into the run, and continue regularly. Use a mix of best energy gels, (aka “running goo”), and drink mixes. Best running gels for marathon offer both immediate and sustained energy.
Distance or time can be used a measure for nutritional needs. Paces for runners vary greatly so make sure to try different things and find what works best for you.
Comparison Chart
| Brand | Form | Products | Calories | Carbs | Caffiene Options | Dietary Restrictions | Noteworthy Features |
|---|---|---|---|---|---|---|---|
| Maurten | Gel | Gel 100, Gel 160, Caf 100 | 100-160 Cal | 25-40 g | 100 mg | Vegetarian, Vegan, Gluten Free | Performance Driven, Hydrogel Technology, Easy Digestibility |
| Maurten | Drink Mix | Drink Mix 160, 320, Caf 320 | 120-320 Cal | 30-80 g | 100 mg | Vegetarian, Vegan, Gluten Free | Performance Driven, Hydrogel Technology, Easy Digestibility |
| Huma | Gel | Huma Gel, Huma Plus | 100 Cal | 21-25 g | 25-50 mg | Vegetarian, Vegan, Gluten Free | Chia Seeds, Natural Ingredients, Smoothie-like Texture |
| Spring Energy | Gel | Spring Energy Gel | 100-250 Cal | 19-45 g | 30-50 mg | Vegetarian, Gluten Free | Whole Food Ingredients, Sustained Energy, Caloric Options |
| GU | Gel | GU Energy Gel | 100 Cal | 21-23 g | 20 - 40 mg | Vegetarian, Vegan, Gluten Free | Amino Acids, Variety of Flavors, Electrolyte Balance |
| UCAN | Powder | UCAN Energy Powder | 90 Cal | 21-22 g | N/A | Vegetarian, Vegan, Gluten Free | SuperStarch®, Low Glycemic Index, Effective Energy |
| UCAN | Gel | UCAN Edge Gel | 70-80 Cal | 19-20 g | N/A | Vegetarian, Vegan, Gluten Free | SuperStarch®, Low Glycemic Index, Effective Energy |
| Honey Stinger | Gel | Organic Energy Gel | 100 Cal | 24 g | 32 mg | Vegetarian, Gluten Free | Honey-Based, Organic Ingredients, Digestive Comfort |
| Honey Stinger | Chew | Organic Chews | 100 Cal | 23 g | N/A | Vegetarian, Gluten Free | Honey-Based, Organic Ingredients, Digestive Comfort |
| Skratch Labs | Chew | Skratch Labs Chews | 80 Cal | 19 g | 25 mg | Vegetarian, Vegan, Gluten Free | Real Food Ingredients, Balanced Electrolytes, No Artificial Additives |
| Skratch Labs | Powder | Skratch Labs Hydration Mix | 80 Cal | 19-20 g | N/A | Vegetarian, Vegan, Gluten Free | Real Food Ingredients, Balanced Electrolytes, No Artificial Additives |
| Tailwind | Powder | Tailwind Endurance Fuel | 200 Cal | 50 g | 35-70 mg | Vegetarian, Vegan, Gluten Free | Complete Hydration, Balanced Electrolytes, No Artificial Additives |
Maurten: A Game-Changer in Sports Nutrition
Maurten is making waves in the sports nutrition world with its innovative approach to fueling athletes. The brand's use of advanced hydrogel technology sets it apart, encapsulating carbohydrates to provide quick energy while reducing stomach discomfort. Maurten’s commitment to natural ingredients and a precise electrolyte balance further enhances performance and hydration. With a focus on high osmolarity and digestive comfort, Maurten offers a top-tier solution for athletes who demand both effectiveness and ease.
Hydrogel Technology: Innovative hydrogel encapsulate carbohydrates, providing rapid energy absorption and reducing stomach discomfort.
Natural Ingredients: Utilizes only natural flavors and sweeteners, avoiding artificial additives and preservatives.
Enhanced Electrolyte Balance: Delivers a precise balance of electrolytes to optimize hydration and performance during prolonged activities.
High Osmolarity: The unique formula ensures high osmolarity, allowing for efficient absorption and rapid energy release.
Easy on the Stomach: Designed to be gentle on the digestive system, minimizing the risk of gastrointestinal issues during intense exercise.
Maurten’s dedication to superior energy delivery and digestive comfort makes it a standout choice for athletes striving for peak performance.
Huma: Natural Energy with a Purpose
Huma stands out in the sports nutrition arena with its focus on natural, real-food ingredients and their commitment to sustainability. Their energy gels are crafted with chia seeds, offering a unique blend of slow-release carbohydrates, healthy fats, and essential nutrients to sustain energy levels during workouts. Huma’s dedication to clean, easily digestible formulas and eco-friendly packaging ensures athletes get the most out of their nutrition while minimizing environmental impact.
Chia Seed Power: Incorporates chia seeds for a blend of slow-release carbohydrates, healthy fats, and nutrients.
Natural Ingredients: Uses real fruit and natural flavors, avoiding artificial additives and preservatives.
Sustained Energy: Provides a steady release of energy to support prolonged physical activity.
Easy Digestion: Designed to be easily digestible, reducing the risk of stomach discomfort during exercise.
Eco-Friendly Packaging: Committed to sustainable practices with environmentally friendly packaging.
Huma combines natural ingredients with a focus on sustainability, delivering a clean and effective energy source for athletes.
Spring Energy: Pure Performance Fuel
Spring Energy distinguishes itself in the sports nutrition field with its dedication to using all-natural, whole food ingredients. Their energy gels are formulated with real food sources, including organic brown rice syrup and natural fruit, providing a balanced and sustained energy release. Spring Energy’s commitment to purity and digestive comfort ensures that athletes receive the essential nutrients they need without compromising on taste or effectiveness.
Whole Food Ingredients: Utilizes organic brown rice syrup and natural fruit for a balanced energy source.
Sustained Energy Release: Provides a steady and prolonged release of energy to support endurance activities.
Natural Flavors: Made with real, natural flavors, avoiding artificial additives and sweeteners.
Digestive Comfort: Formulated to be gentle on the stomach, reducing the risk of gastrointestinal issues.
Clean Formula: Free from synthetic ingredients and preservatives, focusing on pure, wholesome nutrition.
Spring Energy offers a pure and effective solution for athletes seeking natural, whole food-based performance fuel.
GU Energy: Proven Performance in Every Packet
GU Energy has established itself as a trusted name in sports nutrition with its scientifically developed energy gels. Known for its wide range of flavors and effective formulas, GU provides athletes with quick and reliable energy through a blend of carbohydrates, electrolytes, and amino acids. Their gels are designed to optimize performance and recovery, ensuring that athletes stay energized and focused throughout their activities.
Energy Blend: Features a combination of carbohydrates and electrolytes for fast and effective energy replenishment.
Variety of Flavors: Offers a diverse range of flavors to suit different taste preferences.
Amino Acids: Includes amino acids like BCAAs to support muscle recovery and reduce fatigue.
Easy Digestion: Formulated to be easily digestible, minimizing gastrointestinal discomfort during intense exercise.
Electrolyte Balance: Ensures optimal hydration and electrolyte balance to maintain peak performance.
GU Energy’s commitment to effective, science-backed nutrition makes it a go-to choice for athletes looking to enhance their performance and recovery.
Honey Stinger: Naturally Sweet Energy Boost
Honey Stinger stands out in the sports nutrition market with its focus on using natural honey as a primary ingredient. Their energy gels and chews offer a wholesome source of carbohydrates, providing a quick and sustained energy boost for athletes. By emphasizing organic ingredients and avoiding artificial additives, Honey Stinger delivers a clean and effective fuel option that supports both performance and recovery.
Honey-Based Formula: Utilizes natural honey for a quick and sustained source of energy.
Organic Ingredients: Committed to using organic and natural ingredients, free from artificial additives.
Variety of Options: Provides a range of products including gels and chews to suit different preferences and needs.
Balanced Nutrition: Combines honey with essential nutrients to support energy levels and overall performance.
Honey Stinger offers a natural and effective energy solution, perfect for athletes who value clean ingredients and a boost that feels as good as it tastes.
UCAN: Sustainable Energy for Peak Performance
UCAN distinguishes itself with its unique SuperStarch® technology, which provides a steady, long-lasting energy release without the spikes and crashes of traditional energy sources. Their products are designed to offer sustained fuel for both endurance and high-intensity activities, while also prioritizing easy digestion and low glycemic impact. UCAN’s commitment to clean ingredients and advanced science ensures that athletes receive consistent energy and improved performance.
SuperStarch® Technology: Utilizes a patented carbohydrate that delivers steady, sustained energy without spikes or crashes.
Low Glycemic Index: Provides a low glycemic impact to avoid rapid blood sugar fluctuations and maintain energy levels.
Clean Ingredients: Focuses on natural, non-GMO ingredients with no artificial additives or preservatives.
Versatile Use: Suitable for both endurance events and high-intensity training sessions.
UCAN’s innovative approach to energy delivery and commitment to clean, effective ingredients make it an excellent choice for athletes seeking reliable, long-lasting performance fuel.
Drink Mixes for Running: Hydration and Energy Solutions
When it comes to maintaining peak performance during long runs or intense workouts, drink mixes can be a game-changer. These drink mixes offer an alternative or addition to gels. They provide not only hydration but also essential nutrients to keep you fueled and focused. Here’s a look at some of the top drink mixes available for runners:
Maurten offers a sophisticated solution with its drink mixes, leveraging hydrogel technology to deliver carbohydrates and electrolytes efficiently. The Maurten Drink Mixes come in two varieties:
Maurten Drink Mix:
Calories: 120-320 Cal
Carbs: 30g-80g
Noteworthy Features: Hydrogel Technology, No Artificial Additives
Skratch Labs provides drink mixes designed with real food ingredients to ensure balanced hydration. Their Drink Mix stands out for its light flavor and balanced electrolytes:
Skratch Labs Drink Mix:
Calories: 80 Cal
Carbs: 20g
Noteworthy Features: Real Food Ingredients, Balanced Electrolytes, Light Flavor
Tailwind is known for its all-in-one endurance fuel, which simplifies hydration and energy needs. Tailwind’s formulas are versatile and easy to customize:
Tailwind Endurance Fuel:
Calories: 200 Cal
Carbs: 50g
Noteworthy Features: Complete Hydration, Balanced Electrolytes, No Artificial Ingredients
UCAN specializes in providing sustained energy through its SuperStarch® technology. UCAN's drink mix ensures steady energy release without spikes or crashes:
UCAN Energy Powder:
Calories: 90 Cal
Carbs: 21g
Noteworthy Features: SuperStarch®, Low Glycemic Index, Clean Ingredients
Nuun offers a range of electrolyte tablets designed to support hydration without adding calories. Ideal for those who want to enhance their fluid intake without the extra energy:
Nuun Electrolytes:
Calories: 0 Cal
Carbs: 0g
Noteworthy Features: Electrolyte Balance, No Calories, Convenient Tablets
Each of these drink mixes caters to different needs, from energy-boosting carbohydrates to essential electrolytes. Whether you’re looking for comprehensive hydration, clean energy, or just electrolyte support, these options have you covered.
In conclusion, effective nutrition during runs is key to maintaining energy and performance. By consuming the right amount of calories and carbohydrates, and timing your intake based on the distance of your run, you can enhance your endurance and finish strong. Whether using natural running gels or caffeine gels for running, choosing the right products and a consistent intake strategy will help you stay fueled and achieve your running goals.