1 Finding Your Fuel Katy Tenner, MS, RDN
2 Introduction
3 Content Definition of terms Fueling recommendationsPre-/During-/Post-race fueling Matching your best fuel choice
4 Carbohydrate Primary fuel source for body and brainSources: Starches and sugars Complex vs simple Goals: Adequate intake pre/during/post Avoid using protein for energy
5 Protein Not a preferred fuel source for runs.Needed for protein repletion and to avoid muscle breakdown. Goals: Adequate intake to avoid lean body mass loss
6 Fat Main energy source if no carbohydrate intake.Needed to ensure adequate caloric intake, maintain cellular health, avoid protein energy usage. Goals: Adequacy, depends on intake levels of carb and protein
7 Fueling Recommendations: Pre-Race/Run1-2 hours prior to race/run = g carb/kg Example: 150 lbs (68.2kg) g carb = 1 Cup Cream of Wheat and 1/4 cup raisins
8 Fueling Recommendations: During Race/Run50-70g Carb/hour starting ~60 minutes into the race/run “Early and often” every ~60 minutes following the first ingestion ALWAYS practice running with nutrition prior to your race
9 Fueling Recommendations: Post-Race/RunGoal: Glucose and protein repletion within 1 hour or run 3:1 ratio carbohydrate to protein 30-60g carb and 10-20g quality protein 1 cup Greek yogurt & 1 cup raspberries
10 Finding your Fuel Things to consider: Gastrointestinal issuesChew vs drink Preference for sweets Race distance Ingestion rate Caffeine? Fuel/water belt? Isotonic (amount of water needed to digest product into blood stream)
11 Carbohydrate Source Look for “-ose” in ingredients to determine sugar content Brown rice syrup = “bitter aftertaste” Sucrose = GI upset and bonking/hypoglycemia Fructose: can slow down absorption of other carb in the gel Glucose: quick energy, possible GI upset Maltodextrin: commonly paired with fructose
12 Product Matching: GU GelWhat’s in it? 100 calories, 25g carb, 0g protein 70-80% Maltodextrin 20-30% Fructose Amino Acids: Leucine, Isoleucine, Valine, Histidine Caffeine (in some flavors) Electrolytes: Sodium, Potassium Antioxidants Isotonic: 175mL Is it for you? Do you like sweets?
13 Product Matching: Hammer GelWhat’s in it? 80cal, 21-22g carb, 0 prot ~95% Maltodextrin ~5% Fructose Amino Acids: Leucine, Isoleucine, Valine (BCAAs) Alanine (aids in carb absorption) Caffeine (some flavors) Electrolytes: Sodium, Potassium Isotonic: 103mL Is it for you? Slightly easier to digest than Gu
14 Product Matching: Stinger GelWhat’s in it? Honey (glucose/fructose) 100cal, 27g carb, 26g sugar Electrolytes: Sodium & Potassium B Vitamins Caffeine: some flavors Isotonic: 575mL Is it for you? Do you like sweet taste? Do you have GI issues? Can you drink lots of water during your race?
15 Product Matching: GlukosWhat’s in it? 100% Glucose 60 cal, 16g carb, 16g sugar Electrolytes: Sodium & Potassium No caffeine Isotonic: 280mL Is it for you? Lighter taste (less sweet) More packs/hour
16 Product Matching: HumaWhat’s in it? Carb source: Evaporated cane juice, Fruit puree, Brown rice syrup, Ground chia seeds (2:1 glucose:fructose ratio) Electrolytes (In Energy Plus only): Sodium, Potassium, Calcium Omega-3s in some flavors Caffeine: Some flavors Isotonic: 356mL Is it for you? Prefer fruit flavors Like really sweet flavor Prefer thinner gel consistency Are you a purist?
17 Product Matching: VespaWhat’s in it? Wasp extract amino acid complex Bee propolis Royal jelly Is it for you? Do you follow a ketogenic diet? Usually accompanied by other carb source
18 Product Matching: NuunNuun Active: Electrolytes & Hydration Nuun Energy: Caffeine & B Vitamins Nuun Plus: What’s in it? Dextrose & Sucrose Electrolytes Usually taken in combination with other Nuun products 40cal, 10g carb, 9g sugar Is it for you? Are you running a very long distance? Would you prefer to drink your carb? Are you willing to wear a hydration belt? Do you have GI upset? Are you running it hot weather?
19 Product Matching: UCANWhat’s in it? “SuperStarch” 100% Modified Corn Starch Per 1 scoop: 80cal, 21g carb, 1g sugar Vitamin C Can add UCAN hydrate for electrolytes Is it for you? Do you prefer drinking your nutrition? Possibly helpful for exercise-induced hypoglycemia Do you carry a hydration belt? Possibly helpful with GI issues
20 Product Matching: TailwindWhat’s in it? Dextrose/Glucose and Sucrose 100cal, 25g card, 25g sugar Electrolytes: Sodium, Potassium, Chloride, Magnesium, Calcium Caffeine: certain flavors Is it for you? Do you prefer to drink nutrition over chews/gels? Do sugars give you GI issues? Do you wear a hydration pack? Minimalist approach
21 Other Option: Fueling with Foods?Things to consider... Length of race GI tolerance Ability to eat and run
22 Whole Food AlternativesRecommendations: Choose foods high in carb and relatively low in protein and fat <3-5gm protein Choose foods easy to chew/swallow
23 Whole Food Alternatives2 Fig Newtons: 198cal, 40g carb 1 small box of raisins: 123cal, 34g carb 1 medium peeled apple: 77cal, 21g carb 1 large banana: 121cal, 31g carb 1/2 cup pretzels: 100cal, 24g carb 1 fruit “squeeze pouch”: 60-80cal, 24+g carb
24 Troubleshooting GI UpsetSlow down ingestion rate (eg 1/2 gel pack every minutes Never take a gel/chew with a sports drink (sugar bomb!) ALWAYS practice with your product prior to race day Choose a caffeine-free product Check for Vitamin C in your product Choose a product with main carb source maltodextrin Check protein and/or fat content of fueling product
25 Bottom Line for Finding your FuelPractice, practice, practice! Decide whether you want to drink, sip or chew your nutrition Decide how much extra water you are willing to drink Consider temperature and how much you will sweat Consider the length of your race Decide if/when you would like caffeine during your race
26 Questions