Dathan Ritzenhein's Marathon Fueling Journey Dathan Ritzenhein details his struggles with "The Wall" and how the steady energy of UCAN helps him get the best out of himself in training and racing. I used Gu gels, and later Hammer Nutritions versions, for my long-distance runs and races. Without the right marathon nutrition plan, your engine is running on empty, your body wont have the building blocks it needs to adapt, and you wont hit your goals. You can drink water to help reset your stomach if it starts to turn in the middle of your run. Check out the Energy Lab blog for recipes, podcasts and posts that will help you optimize your training and nutrition! In the 6-12 weeks leading up to your race, you should be practicing your race-day nutrition strategy in training. Were on a mission to empower athletes at all levels to achieve their personal best, and reach beyond their own expectations. They have 2 types of gels and 3 drink mixes. Heres a breakdown of some of the best chews for running to help you determine which may work best for you. If the traditional strategy of sugar-based fueling has not worked. I had GI issues from time to time, and wanted something that would give me a boost without side stitches or other dilemmas. This seems to provide the best of both worlds. The slow-release of carbohydrates provided by SuperStarch helps athletes and active people maintain steady energy levels without the spike & crash. This is especially important during a marathon when you want to be able to access carbohydrates as quickly as possible. First, youll plug your numbers into our Marathon Nutrition Calculator. When you first start running, its hard. That effort will help you work out the kinks and give you rock solid confidence that your race day nutrition will be spot on. Save my name, email, and website in this browser for the next time I comment. The vast majority of your training sessions will be done far below race pace, which means you will be burning fewer calories. Although the packaging a bit bulky compared to others. It may take some practice to find the right foods and gels for your stomach, but thats why you practice in training instead of trying something new on race day. Most endurance energy products have simple sugars or maltodextrin as their carbohydrate source and deliver quick bursts of energy that require repeated re-dosing. Try our product quiz. Consuming these carbohydrates boosts blood glucose and energy levels rapidly, but theres a downside the subsequent crash. How are they different? Personally the aftertaste of this was not a winner for me. BCAAs and creatine are not necessary supplements if one is getting enough protein in the diet. Drink 1 serving of UCAN 30-45 minutes before the race starts. Can they be used together? You can learn more about this nutrition strategy in The Performance Zone: Your Nutrition Action Plan for Greater Endurance & Sports Performance, by John Ivy and Robert Portman. The coordinated deployment of hydrogen stations across the state is providing the freedom to travel. Hi there! Hey MTA! Then this UCAN review might just make your day with how it works and could solve your dilemma. I have used the bars during both training runs and races. Heres how to use UCAN in your training. You should still have a carb-based breakfast on race morning to make sure that your carbohydrate stores are completely topped off. You can drink it without any liquid. This would then keep the brain happy (it uses glucose and tightly monitors blood glucose levels) and would provide some glucose for the working muscles. Disclaimer: These products work well for me, but each runner has unique needs. You may be carrying some food, but you should also know what will be available at the aid stations along the marathon course. I like UCAN energy before races. SuperStarch exits the stomach quickly and gives you steady energy without the heavy feeling. It did not take me long to figure out that I could cut them into easily manageable bite-sized pieces that were easy to transport and easier to chew on the run. Many runners will go back to bed or even take a nap between their early morning breakfast and the start of the race. Their sport hydration drink mix mixes with water and provides calories and electrolytes. High osmolality means that there are lots and lots of small molecules in a given space, and each one of them needs to be transported (by water molecules) through the stomach barrier and into the gut, says Bob Seebohar, former U.S. Olympic sports dietitian and founder of eNRG Performance. The chocolate Ucan bar is delicious and provides a good boost of energy, thanks to its combination of protein and carbs. Hydration for runners is of utmost importance and should be practiced continuously. For half and full marathons I end up drinking the entire serving during the 3 hours leading up to the race. P..S. loved your Belin race recap, I am a huge fan of your podcast, keep up the good work! It comes available in four non-caffeinated flavors and four caffeinated flavors. marathon heat exhaustion, UCAN Energy Powder for my long training runs so that my body burns fat for fuel, The Maurten gels (both Caffeinated and regular) to fuel immediately before and during a race. Running Articles and Videos, Find Your Running Training Plan To gather a stronger understanding over time of how much you need so that you are optimally fueled on race day, without hitting the wall or having stomach problems. of low-fat milk and a banana. Their endurance fuel option mixes with water and provides calories and electrolytes. Marathoners have been encouraged to drink 4-8 ounces of sports drink every 15 minutes and/or to take a gel every 30-45 minutes to keep glucose moving through the GI system and into the blood stream. If you are planning on taking on fuel during your race, you can probably get away with around 300-500 calories before the race, if you run 1:20 or under so will not be needing fuel, try to have 500-800 calories. First, you dont get the high from the sugar rush at every feeding. I'd be interested to try Maurten someday. Maurten uses a hydrogel technology that makes the fuel super easy to digest and quickly accessible as you run. Early in exercise science, researchers found that blood glucose dropped across the marathon and a drop in blood glucose results in decreased performance. Strategy 2 - Slow Acting Carbohydrates Do you have a long run fueling strategy in place? In fact, I have even gobbled up one of these from time to time when I am need of a snack during the day. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This field is for validation purposes and should be left unchanged. July 29, 2019 Dathan Ritzenhein My marathon career started off like many others. Now, there's also the UCAN Edge gel. For example, a runner might use UCAN or another slow-acting carbohydrate for the bulk of the race but then supplement with a fast-acting gel or sports drink in the last 30-45 minutes for the sugar high. Some runners even choose a caffeinated fast-acting carbohydrate source for an even bigger mental boost. Here are our pro tips for marathon nutrition: Use the Marathon Nutrition Calculator to create a nutrition plan for your next marathon. An average marathon runner, for example, may target 30-60 grams of carbohydrates consumer per hour during a marathon. GO SHOP! In the last 30-45 minutes, ingest a gel (once) or ingest sports drink (4-8 ounces every 15 minutes). half of a bagel with low fat cream cheese, a glass (roughly 8 oz.) What is LIVSTEADY Trusted by the Best. Thanks, Deena! I have to admit I don't use anything and maybe i'd get my sub 2:50:00 if I experimented more. Will I eat a meal on race morning or will my lack of appetite and nerves prevent me from doing so? Then once you have it dialed in on a long run, try it in a goal pace workout and see if it works in a more intense situation. Soups, broths, salted nuts and nut butters, dairy, breads, crackers, and pretzels can be great to incorporate in your overall diet to help improve sodium intake. For longer events I like Tailwind too. Refunds Privacy Policy Terms of Service, Empowering You to Run a Marathon and Change Your Life. Fuel early and often! I absolutely love the Ucan mixes for drinks, which I use for any run 10 miles or longer. SuperStarch is a smarter energy source to avoid the spike & crash in blood glucose that commonly occurs with most simple carbohydrates like sugars and starches. All runners need to start practicing pre race meal for the morning of the race. I finally feel like Ive solved the fueling puzzle for my runners.. These foods can cause GI issues such as bloating, gas, constipation, and/or diarrhea. As Ive advocated before, carrying your own fuel allows you to control what and when you feed so you arent reliant on the race to provide the same concoction youve been training with. HERE AT MTTIV WERE BIG FANS OF UCAN PRODUCTS: Get a 20% discount on Ucan products here (discount applied at checkout). water or sports drink, Begin exercise in an adequately hydrated state, Drink a couple sips or gulps (approx. Our Midstream segment primarily includes the operations of MPLX LP, MPC's sponsored master limited partnership, which transports, stores, distributes and markets crude oil and refined products via refining logistics assets, pipelines, terminals, towboats and barges; gather, processes and transports natural gas; and gathers, transports . On Sunday I completed the Austin Marathon. My hope with this section is to provide some insights into the common fueling methods so you can experiment to see what works for you. Drink a 2nd serving of UCAN around 15km and a 3rd serving around Mile 25. Dont try anything new on race day. Most of your calories should come from liquid sources such as energy gels. Like any other muscle in your body, your gut needs to be trained to take on and absorb heaps of carbohydrates in the middle of a hard run. None of the gels deliver any protein, fat or fiber while there are very similar amounts of carbs and sugar. Many runners consume sports drinks, electrolyte mixes, or sodas during a marathon. Most sports drinks and gels also include electrolytes. With some experimentation, you can use more or less UCAN each feeding and/or take it more and less frequently. They also have an energy powder you can mix in your water and/or have beforehand. Sign Up to Receive a Weekly Newsletter with Top Running Tips, Best Running Belts That Wont Slip or Bounce and Carry it All, How Far Did I Run? Save 10% on all UCAN products by using this link. But if you start fading near the end of your workout, you might need a little bit more fuel onboard. If you are truly unable to eat anything the morning of a marathon, I would recommend drinking something with carbs such as 100% fruit juice or sports drink. I use the UCAN powder before long runs and carry a bar along the way. Username or email *, Email address *. This changes the way the starch is metabolized and allows it to deliver steady, long-lasting energy. heat exhaustion. Thanks to MTA coach Lynn Grieger for helping me get to the finish line! This rise and fall (or commonly called the spike and crash) cycle would be interrupted by the regular dump of glucose into the blood stream so that the blood glucose level would remain at optimal levels. A pre-workout meal before a long run or race may include: This is a good combination of high carb, moderate protein, and a small amount of fat. The energy source that powers UCAN energy products is called LIVSTEADY, a low glycemic, complex carbohydrate that breaks down at a steady rate over time, almost like a time-released source of energy. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Prime your mind and body for peak daily performance with the leading fuel for long-lasting energy. Nailing your nutrition is a key aspect of marathon training and racing. I, myself, made the switch to this strategy a few years ago and found it to easily overcome the issues I had with the spike/crash and GI upset in marathons (from using Strategy #1). There are benefits of carb loading for runners 2-3 days in advance of the race. Most sports drinks and gels also include electrolytes. Fuel with UCAN 30 minutes before your workout rather than sipping on it slowly like a traditional sports drink. Rejoin Run Team Whether you have time for a whole morning meal or not,you should be fueling with 20-50 grams of carbohydrates 15-30 minutes before the race starts. These are good starting points as you begin your experiment to find the best fueling strategy for your next marathon. Generation UCAN makes fueling for a marathon simple, whether youre a competitive athlete and running to win, or focused on fitness and running to lose. Go back up to our Marathon Nutrition Calculator and try changing your weight. Remember that you can train your gut to take in carbs during long runs and it does deserve time and patience as you practice. Fueling for a marathon involves looking at many factors, which we will discuss in this post. Gels are one of the most common sources of carbohydrates during a marathon. As a former college athlete and an avid runner, I have firsthand knowledge and experience about how nutrition plays a role in performance and overall well being. You hear, 5 Steps to Nailing Your Best Half-Marathon Race Pace. If youre taking in sugary sports nutrition, do it later in the workout. This is essentially to try to get you to stabilize energy and blood sugar levels. Low-calorie electrolyte mixes not only provide fuel and hydration but also increase absorption of carbohydrates. Consuming 2 servings of UCAN pre-race will allow you to go longer before needing to re-fuel. Conversely, larger and heavier runners will burn more calories than smaller runners. UCAN PRODUCTS. I took 2 bars before the race and 2 during the race. Drink 1 serving of UCAN around25km. The bars did not disappoint. Most first-time marathon runners will be out there for at least 4 hours, so fueling before and during your run is critical to performing your best and feeling good doing it. Again, youll want to experiment during training for your long run fueling strategy and see what works best for you. Experiment to see the quantity and frequency that provides the best energy with the least GI distress. One of the keys to marathon nutrition performance is that it involves much more than the run itself. This means youll want to begin fueling with carbohydrates about 45-60 minutes into your race. You can get away with poor nutrition habits at shorter distances. Thank you again! FREE SHIPPING Get a free shipping on all orders over $200 (Australia), HAVE A QUESTION? Studieshave shown thatcarbohydrates in liquid form are the best food to consume during a marathon for most runners. with elite U.S. marathoner Emma Bates about the mindset that led her to finish 2nd at the 2021 Bank of . I want to thank MTA for all the advice I received as I trainedit was appreciated! Prioritizing the fuel you put into your body will have you on track for your best marathon training block yet, and youll be well on your way to crushing your goals. ENERGY THAT LASTS UCAN delivers a steady flow of energy to help you avoid the dreaded bonk! I am so happy that I stumbled upon the MTA podcasts and am excited to be a part of this group! Everyones body is unique and can handle different types and amounts of food before a workout. They recommend one every 60 minutes. Lastly, body weight significantly affects how many calories you burn while running. You have to consider what to eat as well as when and how often to eat (or drink) as well. Want to learn more and get personalized recommendations? Hire a Running Coach What to eat while running a marathon is so individual. My favorite flavor is Lemon and I have tried them all. Thanks for reading the blog and your question. I tried to do this at the Rocket City Marathon but my stomach rebelled. This makes sense, of course, because even if you arent running a marathon, your blood glucose level will fall after 2-4 hours. I've switched to SIS gels for in race. The longer you run, the more calories you will burn.

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