Ask a runner what they use for fuel on a long run and you will get a wide variety of answers. Popular choices are sports drinks along with gels, energy bars and energy chews/blocks. Whilst these sports products are designed to be absorbed properly and help you perform, you can also try using real food as part of your nutrition plan for endurance running.
Fuelling during your long run is super important – but what you choose ultimately comes down to what you can tolerate and what works for you.
So what are some real food options?
You need to look for easily digestible carbohydrates with little or no fat and low fibre as these will slow down digestion and potentially cause an upset stomach. Good choices are bananas, white potatoes, white bread sandwiches, and dried fruits.
The key to using real food is to make a plan based on the amount of carbohydrates you need per hour, the same way you would for sports products.
Guidelines on how much you need during your endurance running training or racing are:
- Less than 75 mins – no fuel needed
- 5 mins – to 3 hours – 30-60 gms of carbohydrates per hour
- 3 hours + 30-90gms per hour – this is very individual, and depends on pace, experience, and distance.
Examples of real food
- Banana – 1 medium = 25gms carbohydrates
- White Potato – 1 small or ½ large = 30gms carbohydrates
- Dates – 2 medjool = 30gms carbohydrates
- Sultanas/Raisins – ¼ cup = 30gms carbohydrates
- White Bread – 2 thin slices with honey or jam = 35 -40gms carbohydrates
- Cooked Pasta – ½ cup = about 25-30gms carbohydrate – depends on type/size
- Cooked White Rice – ½ cup = 25gms of carbohydrate
You can also make up some items such as homemade banana bread, piklets, rice balls, homemade cookies or muesli slice (be careful with too many oats as they are high in fibre). A popular book with great ideas and recipes is Portables by Feed Zone.
Where to start?
Document what you try – how much, how you felt etc … then work out a strategy that suits you. The logistics of preparing, carrying and eating real food also need to be taken in to consideration – using glad bags for portions is a good option.
Remember everyone is different and what some people can tolerate others can’t. You need to practice and experiment in training to work out your ultimate strategy. Many people find a combination of real food and sports products works well for endurance running.
Private consultation: If you would like some help planning your fuelling, or help with general nutrition I am available for online appointments – please book here
