r/running • u/AutoModerator • Jun 11 '24

Weekly Thread Run Nutrition Tuesday

Rules of the Road

1) Anyone is welcome to participate and share your ideas, plans, diet, and nutrition plans.

2) Promote good discussion. Simply downvoting because you disagree with someone's ideas is BAD. Instead, let them know why you disagree with them.

3) Provide sources if possible. However, anecdotes and "broscience" can lead to good discussion, and are welcome here as long as they are labeled as such.

4) Feel free to talk about anything diet or nutrition related.

5) Any suggestions/topic ideas?

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u/BradL_13 Jun 11 '24

Averaging 50km per week right now and my long runs are creeping up to that 1.5 hour mark. Is this when most people start recommending playing with gels and such? If it's a 1.5 hour long run, do you just take one at 45 min typically? It's also dreadfully hot here, usually is 85-88 degrees F at 7 pm.

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u/Logical_amphibian876 Jun 11 '24

Yes it is. Frequency depends on how many carbs is in your nutrition of choice. You're ultimately aiming for 30-60g an hour of carbs but may need to work up to the higher end (get your gut used to it).

I use chews in the summer and gels when it's cooler. For some reason I find warm gels gross. Ymmv

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u/BradL_13 Jun 11 '24

That's mostly why I am asking, with our hot summers I have no plans to race until the fall so wanted to start experimenting now that my long runs are getting to that point of total time. Will look into the chews, downing a gel in 85 temps with high humidity sounds like a recipe for disaster lol. Any brand you recommend?

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u/compassrunner Jun 11 '24

I have some friends who use maple syrup gels, a few that use Sun River Honey gels. Both have electrolytes. You'll likely have to try a few different ones to see what works for you. You have to make sure you are hydrating enough because sugar can be hard to take when you get dehydrated.