Traditional energy gels and sports drinks with maltodextrin and simple sugars have a high osmolality, which is why many runners experience GI distress when they consume them repeatedly. Having breakfast before a marathon creates a buffer like nutrition insurance which provides you with some extra carbohydrates if you under-fuel during the race. UCAN marathon fuel: Utilizing a super starch they claim both no stomach issues and no crashes. The harder you run, the more calories you burn, and the fastest runners in the world can burn over 1000 calories per hour. If you dont have to take the extra weight, dont. Depending on the marathon's start time, you don't necessarily need to consume a full breakfast before the race. I had some stomach discomfort but I knew that the carbs would do me good. This seems to provide the best of both worlds. Ideally, you should have this carbohydrate-based breakfast four hours before the raceto give your body plenty of time to digest the food. The amount of UCAN you take at each point during the race will vary based on the individual, but most people will consume a total of 1-2 servings during the race. You can practice various methods of carrying and consuming your nutrition so that on race day you are not burdened with anything more than the physical goal youve set for yourself. UCANs breakthrough complex carbohydrate, LIVSTEADY, delivers consistent energy without the unhealthy, jittery blast you get from caffeine and sugar-laden products. As a MTA follower you can get 15% off by using the code MTABERLIN at checkout. 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. Fueling The Pursuit is the UCAN podcast that feeds your obsession to optimize performance and health with cutting-edge insights from top athletes, world-class trainers, nutrition experts, and ordinary people doing extraordinary things. For an easy 10-mile run, you may only need a gel or two. She also relies on UCAN to. Firstly, you want to make sure you are eating enough throughout your training cycle carbs, protein and fat. But for those still sorting out GI distress, bonks and other issues, I would recommend experimenting beyond the go-to gels. It does contain erythritol as a sweetener, so be sure to know how that effects your digestive system. Many runners consume sports drinks, electrolyte mixes, or sodas during a marathon. The top three ingredients in the Ucan bars are SuperStarch (hydrothermally cooked non-GMO corn starch), protein blend (whey protein isolate, milk protein concentrate) and isomaltooligosaccharide. Third, just because its an easier method doesnt mean you wont need to experiment. Our Marathon Nutrition Calculator is based on your body weight and the pace you will run. It is a mixture of short-chaincarbohydrateswith a digestion-resistant property. My running buddies use it too! I also drink it on a daily basis just to keep my electrolytes in check in the summer months. An important part of taking in carbohydrates during the race is to take them with water, and take them consistently. If youre taking in sugary sports nutrition, do it later in the workout. Hes the only athlete in history to win the New York Marathon (2009), the Boston Marathon (2014) and an Olympic Medal (Silver Medalist, 2004). Dialing in your nutrition approach takes time since trial and error is the most effective way to arrive at a nutrition approach that works for you. Clinically proven to help maintain stable blood sugar, LIVSTEADY supports increased productivity, sharper focus, and optimal energy levels. A large portion of UCANs running customers come to UCAN because of this steady feeling of long-lasting, strong performance without sugar. Here are some tips to get started: Here are some tips on fueling with UCAN during a workout: Refueling with Energy + Protein after a tough session helps your muscles recover while giving you a consistent release of energy so you dont crash. If you are traveling for a race, make sure to bring some of your usual pre-workout fueling options as well as plan ahead and search the area you will be staying in to find some options for pre-race fueling. PodcastFest! You shouldnt be shedding pounds in the middle of the season. Its such a great race, requiring speed, My recent article on PodiumRunner. Agree with what Trevor said about the Ucan bars including chocolate/peanut butter being my favorite too. Most of your hydration should come from electrolyte mixes and some water. Ask 100 marathoners how they fuel and youll get 100 different answers. Experiment to see the quantity and frequency that provides the best energy with the least GI distress. All runners need to start practicing pre race meal for the morning of the race. Chat With Us, Privacy Policy | Contact Support | Terms and Conditions. Our slow-releasing energy source, SuperStarch, is changing the way runners fuel their training! ! It is vegan and gluten free., so great for a vegan ultramarathoner or marathoner. First, youll plug your numbers into our Marathon Nutrition Calculator. Ready to try it?? Super simple. Try to minimize the amount of sugar or simple carbs you consume along with UCAN, but having small amounts of sugar during exercise in conjunction with UCAN will not negate the impact. Please note that affiliate links {such as Amazon} may pop up on RTTF from time to time. I've used those Power Gels from Power Bar is a couple of marathons in the past and never felt it made a difference compared to doing nothing at all so I kind of tossed the gel thing aside. -Sharon W. First marathon in the books! Instead, we can focus on a high quality pre-run meal and a high quality post-run meal over our quick fuel. I think that big smile was due to my awesome MTA training that kept me strong until the end. I introduced a co-worked to it recently, and she says it has totally made her long runs better and recovery more easy. I just feel like it gives me an extra bit of pep. Most endurance energy products have simple sugars or maltodextrin as their carbohydrate source and deliver quick bursts of energy that require repeated re-dosing. And the station in Coalinga means you can take . 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). UCAN delivers a steady flow of energy to help you avoid the dreaded bonk! If your long runs last longer, I would recommend two gels on top of the initial UCAN serving. Compared to Tailwind, thats a little less carbs (fuel) and a little more sodium per scoop. Then, well guide you through the details of creating a nutrition plan for marathon training and racing. After working with thousands of marathoners from charity marathon groups to Boston Qualifiers to Olympians, I wanted to provide a quick overview of the three most common strategies that Ive seen work. When I use UCAN, I drink a full serving of the Energy Powder 30 minutes before I start. How many calories you consume in a marathon training session depends on the sessions duration, intensity, and body weight. ", Former NFL Quarterback, 2020 Comeback Player of the Year. I too struggled with the gus and hammer gels for my first 3 marathons. And, these products are often the type provided by races on the course (and race websites will let you know the drinks/gels that will be on the course). The top three ingredients in the Ucan bars are SuperStarch (hydrothermally cooked non-GMO corn starch), protein blend (whey protein isolate, milk protein concentrate) and isomaltooligosaccharide. Some questions you might ask yourself, and test in training, to dial in your UCAN usage: You should use the nutrition that you plan to race with for your training as well for the following reasons: All of these reasons are best covered during a race simulation day where your intensity level and length of workout is as comparable as possible to what you will actually do on race day. Drink 1 serving of the UCANSports Drink Mix30-45 minutes before the race starts. Required fields are marked *. You dose frequently with fast-acting carbohydrates to boost blood glucose levels. Consume 1 serving Energy + Protein within 30 minutes after a long run or hard workout. As a pro, hes won 22 National Championships and has been named to three United States Olympic Teams. 25th Floor - 700 W Georgia St, Vancouver, BC V7Y 1B3, The Performance Zone: Your Nutrition Action Plan for Greater Endurance & Sports Performance, An average runner will burn anywhere from 400-600 calories per hour during an easy-to-moderate run, Carbohydrate Recommendations for Marathon Runners, Hydration Status After an Ironman Triathlon: A MetaAnalysis, Energy expenditure comparison between walking and running in average fitness individuals, 1 gel and a mouthful of water or electrolyte mix (<30 calories per serving). Please note that with the COVID19, delays can be longer, WE SHIP INTERNATIONALLY We ship in South Asia, send us an e-mail : [email protected]. Many runners will go back to bed or even take a nap between their early morning breakfast and the start of the race. In this strategy, you arent using fast-acting carbohydrates that create the quick shuttling of carbohydrates from the gut to the blood stream (and creates the spike/crash cycle). It is always a good practice to start out adequately hydrated before a long run or race. Check out the Energy Lab blog for recipes, podcasts and posts that will help you optimize your training and nutrition! See what you find works. and college teams rely on UCAN to be at their best. This is essentially to try to get you to stabilize energy and blood sugar levels. Forming a hydration plan for athletes will depend on your sweat rate and electrolytes lost in sweat. heat exhaustion. LEARN MORE ABOUT RECOVERY NUTRITION FOR RUNNERS. This is the key ingredient in UCAN products and what sets it apart from other fuel sources. Or only in training runs? Dont try anything new on race day. The main reason for the frequent dosing is that as the carbohydrates are quickly absorbed and raise the glucose in the blood very quickly, the brain senses this (and remember I said it tightly monitors the blood glucose level) and triggers the release of insulin to lower the blood glucose level to keep it from going too high. More recommendations here for what to eat the night before a long run. Strategy 2 - Slow Acting Carbohydrates 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. As I mentioned, Ive had better success with this strategy than the traditional strategy but there are a few considerations. Here is what were going to cover in the rest of this article: How many calories you burn while running depends on three main factors: duration, intensity, and body weight. Heres a breakdown of some of the best chews for running to help you determine which may work best for you. -Johanna M. Shout out to Angie Danzer Spencer for helping me meet my goal of finishing a marathon feeling good rather than hurting! Nothing new on race day. Running Articles and Videos, Find Your Running Training Plan This review is based on my personal experience. Fuel smarter on-the go with our sugar-free energy gels. Like many newbie runners, I used Gu Energy gels for my initial half marathons and marathons. If the run is longer than 2 hours, I carry a Maurten gel with me and I take that when I have 5 miles left to go. -Emily H. VERY FIRST MARATHON! 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. He is a certified coach, Cat 1 cyclist, and is a freelance writer having been published in many of the worlds largest endurance sports publications. The higher your absorption, the more quickly you can access the 30+ grams of carbohydrates from a gel. That said, I find this strategy to virtually cure issues with the spike/crash and GI upset in the marathon and highly recommend you give it a try. Another big plus is that the regimen on race day is much simpler. Try our product quiz. Add caffeine if you like. In between servings, you hydrate with water and electrolytes. GO SHOP! Second, these products arent usually on the course so you must carry them with you. Hi there! Olympian Alexi Pappas talks about the importance of pre-run fueling with UCAN. So lets take a look at how the Ucan bars stack up against the Gu Energy gels and Hammer gels when it comes to ingredients and nutritional value. 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. 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. Their sport hydration drink mix mixes with water and provides calories and electrolytes. Knowing where your caffeine comes from is important and knowing the affects it can have on you are important. And, runners are using more food and food-like products (dates and figs seem to be very popular at the moment). Listen the podcast bellow! Before discovering Maurten, I always had the UCAN Energy Powder 30 minutes before the race. We get a lot of questions about Skratch vs. Tailwind comparing these two nutrition products so we thought they deserved their own heading. Maurten is a fast-acting energy source that allows you to easily digest and use a large amount of carbs which has shown to enhance performance. Sports Nutrition: A Practice Manual for Professionals, 5th ed. I am a Registered Dietitian with my Masters in Public Health. You will likely need at least 2 scoops per hour of racing for optimal fueling using Skratch. The chocolate Ucan bar is delicious and provides a good boost of energy, thanks to its combination of protein and carbs. Thanks for reading the blog and your question. Lastly, body weight significantly affects how many calories you burn while running. Check out the resources below, and The Performance Zone: Your Nutrition Action Plan for Greater Endurance & Sports Performance for more information. Here are some tips on fueling with UCAN during a workout: Consume 1 serving Edge every 45-60 minutes during exercise. As with most things in running, its hard to find a one-size-fits-all with marathon fueling. But theres a catch you cant have too many simple carbs at once or youll be at risk for GI distress and overly high blood sugar levels, and you cant take too little or youll bonk. Runners use any combination of sports drinks and/or gels as part of this strategy and runners are now even using candy and other fast-acting carbohydrates to get this quick shot of glucose into the blood stream. If you start experiencing stomach distress, yet all your calories are coming from liquids and bottles, the risk becomes two-pronged. There are lots of sports products out there such as gels, chews, and sports beverages that contain an ideal amount of carbohydrates (for fuel) as well as provide some electrolytes (such as sodium and potassium). Sign up for our newsletter for all the latest news and offers. And recent neuroscience research shows that if the brain senses carbohydrates when you are feeling tired, it quickly experiences less fatigue so you can power through to the finish line. Do I perform best on 1 serving per hour of UCAN, 2 per hour, or something in between? They also have an energy powder you can mix in your water and/or have beforehand. In my long quest to find the optimal fueling solution for my needs, I have found Maurten and UCAN to be the products that work best. It wasnt until earlier this summer that I took a closer look at what I was taking for endurance fuel and how a handful of those options affected my gut and performance. If youve ever experienced GI distress (sloshing, bloating, nausea, vomiting, diarrhea) then you know it can make for a miserable training or race experience and can be deadly to your performance. As a professional runner and nurse anesthetist, Sarah Sellers relies on UCAN to energize smarter before her morning long runs. As for the cinnamon swirl option, it has a similar amount of protein and carbs and other measureable nutritional elements but lacks the flavor of the chocolate bars. Clinically proven to help maintain stable blood sugar, LIVSTEADY supports increased productivity, sharper focus, and optimal energy levels. Generation UCAN makes fueling for a marathon simple, whether you're a competitive athlete and running to win, or focused on fitness and running to lose. Since this process takes time and requires lots of water, it means fluids can slosh around in the stomach for a while, potentially causing problems.. of water. But UCAN isn't just for elite runners - it's for anyone looking to improve performance and fitness in training without having . This means youll want to begin fueling with carbohydrates about 45-60 minutes into your race. It can no longer tolerate as concentrated or as much carbohydrate as it could earlier in the race. Liquid sources of calories are best for marathon training and racing because of the pounding effects of running. This makes it a stomach-friendly solution for runners who are struggling to take in sugary sports fuels. The fueling begins 15-30 minutes before the race start. Eating during a marathon is the definition of easier said than done. What are you supposed to eat, how much, how often, and what about water versus electrolytes? You also need to practice your calorie intake in pre-race training sessions in order to train your gut. Other things to consider include texture, taste, flavor, caffeine amount, and portability (how will you carry it?). For example, I use UCAN (full disclosure they now sponsor me) in my marathons. You'd take 1 scoop to start the race and 1 scoop per 60-90 minutes running so you'll need to pre-mix and ensure you can tolerate that volume of water. Disclaimer: These products work well for me, but each runner has unique needs. But upon further review, isomaltooligosaccharide is found naturally in some foods. Write us an e-mail : [email protected], EXPRESS SHIPPING If you order before 12am, your package will be received within 2 days. Marathon Fuel Before Running This one is kind of given, you need to make sure in the days leading up to the race, you are only eating those foods you know sit well in your stomach. Weight loss is not always a good thing. Then, you just drink water and electrolytes (super easy on the stomach) every 15 minutes to stay hydrated. This is an important step to having your gut able to tolerate different carbohydrate foods. Keep them frozen as long as you can because they will melt, especially the chocolate/peanut butter bars (which are my fav)! At first glance, I was concerned with isomaltooligosaccharide one of those long ingredient names that falls into the if you cant pronounce it, dont eat it trap. The others are chocolate peanut butter (sounds amazing), peach passion (worth a try) and coffee bean (yuck, I am not a fan of coffee). Now, there's also the UCAN Edge gel. I'm sure if I spent the money and experimented I could learn more though. I've switched to SIS gels for in race. -Jayme N. Use our referral number MTA to save 20% on your order. I tried two of Ucans five flavors chocolate and cinnamon swirl. You should still have a carb-based breakfast on race morning to make sure that your carbohydrate stores are completely topped off. Refunds Privacy Policy Terms of Service, Empowering You to Run a Marathon and Change Your Life. Thanks for the write-up of UCAN bars. Electrolytes, such as sodium, potassium, magnesium, and chloride, also play a key role in maintaining proper hydration. So, runners learned that we need to fuel during the marathon and this research coincided with the boom in the sports drinks industry. Learn more here. They have 2 types of gels and 3 drink mixes. I have to admit I don't use anything and maybe i'd get my sub 2:50:00 if I experimented more. Check out the handy chart on the left to see how UCAN simplifies your nutrition for races of any distance. Marathon Fueling with Pro Runners Sara Hall, Emma Bates and Coach Greg McMillan Marathon Fueling with Pro Runners Sara Hall, Emma Bates & Coach Greg McMillan Watch on In this blog, we dive into the fueling routines of some of the fastest women marathoners in the world. Electrolytes are especially important if the weather is hot and/or humid and/or if you are a heavy sweater or a salty sweater. When Im on the go and making a lot of appearances, I eat the UCAN bars to curb my cravings for sweets!, Meb Keflezighi, 4x U.S. Olympian, Boston & NYC Marathon Champion. And I would much rather do so without constantly stuffing gels in my pie hole. You just get your carbohydrates once every hour and then just need to drink water and electrolytes in between. P..S. loved your Belin race recap, I am a huge fan of your podcast, keep up the good work! After suffering GI distress and bonking, I searched for a powerful on-the-run fueling alternative. Most stations are clustered in urban areas where driving a few miles can take 20 minutes. The advantage of Maurten is that it allows you to take in more calories and carbohydrates over the course of your run, which has shown to enhance performance. NO SPIKES, NO CRASH Avoid the highs and lows of sugar-based fuels with our slow-releasing SuperStarch ! They recommend one every 60 minutes. They have gels now so they may be great running gels for sensitive stomachs. You should consume one of these gels every 17-30 minutes or once every couple of miles. UCAN PRODUCTS. The development of SuperStarch evolved from the, LEMON ENERGY POWDER (30 SERVINGS) BEST ENERGY BOOSTER UCAN, PLAIN UNFLAVOURED ENERGY POWDER (30 SERVINGS) BEST ENERGY BOOSTER, UCAN Watermelon Hydrate Electrolyte Powder Drink (Jar). The performance benefits of carbohydrates were discovered many decades ago and since the 1970s, fast-acting carbs like simple sugars (i.e. We are all individuals and respond differently to the foods we put in our body, so no article or expert can tell you what your perfect nutrition plan is right from the start, shares Seebohar. No matter what the distance (5K-Marathon) I drink the Maurten Drink Mix 160 starting 3 hours before the race. The coordinated deployment of hydrogen stations across the state is providing the freedom to travel. Fueling before a workout is especially important if the workout is going to last more than one hour or if the workout is high intensity and you are trying to perform your best. UCAN's breakthrough complex carbohydrate, LIVSTEADY, delivers consistent energy without the unhealthy, jittery blast you get from caffeine and sugar-laden products. One scoop provides 21g of carbs and 380mg of sodium. Marathon Nutrition Blueprint - Runners Connect The Guaranteed Formula To Never Hit The Wall Again GET MINE NOW - $79 This is a one-time payment and you get lifetime access, so you can get custom race fueling plans for any future races from the half marathon to the ultra. What works best for me is to take about 2 servings before the marathon starts. I am practising with UCAN bars before and UCAN homemade gel during my race, off to Berlin Marathon in 2 weeks. 2023 Marathon Training Academy. It can be hard to stomach solid food on the run, and it may take longer for your body to absorb the calories, too. The bars do have roughly twice the number of calories but after all, during these long runs, I need to replenish calories. That will tease out any flaws in your nutrition approach since youre subjecting yourself to as much of the race day stress as possible. The energy release is so prolonged, in fact, that it massively improved the lives of children with a rare metabolic disorder, the initial reason for UCANs existence. water or sports drink, 10-20 minutes before activity drink 10 oz. 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. So it's important to train my body to digest those gels. Most sports drinks and gels also include electrolytes. As long as you practice with bars during training runs, you should have no problem using them as fuel during races. With LIVSTEADY, you dont get the spike & crash in blood sugar and energy that you do from fueling with simple carbs. Hire a Running Coach Energy bars. Protein bars. Once the race has started, your nutrition window or how often you eat or drink comes in 17-30 minutes increments. 2023 Nutrition for Running. In fact, I have even gobbled up one of these from time to time when I am need of a snack during the day. This led to the traditional fueling strategy that most runners have used (or at least started with). Load up with multiple servings of UCAN pre-workout if youre training for over 90 minutes and want a longer burn of energy. Ahead of hard workouts and especially race day, your diet should consist of mostly carbohydrates which are the best fuel source for high-intensity exercise. There are no flavors: Love UCAN for pre race. Most of your calories should come from liquid sources such as energy gels. When you have simple carbs before your run, you may start to feel your blood sugar drop 30 minutes into your workout, which can cause fatigue and loss of focus. Each drink has its own mixture, which can be watered down or made even more concentrated. Youll be able to fuel at less frequent intervals and wont be prone to rapid energy swings if you dont get the timing exactly right. UCAN is a sports nutrition company that sells products containing its proprietary SuperStarch, a low glycemic complex carbohydrate that's designed to provide steady energy rather than spike blood. You know what they say about the best-laid plans Marathon nutrition is not as simple as writing a plan and executing it. Maurten ProductsI have tried all of the Maurten fueling products. Write us an email : [email protected], Created by September Studio - Designer and WP developer | Copyright Generation UCAN Ltd. Free 5-days standard shipping on orders $200+ (Australia) | Shipping overnight is available! Save 10% on all UCAN products by using this link. Save my name, email, and website in this browser for the next time I comment. It's been a game changer for my energy and recovery. You hear, 5 Steps to Nailing Your Best Half-Marathon Race Pace. water or sports drink, Begin exercise in an adequately hydrated state, Drink a couple sips or gulps (approx. The fueling begins 15-30 minutes before the race start. One of the keys to marathon nutrition performance is that it involves much more than the run itself. You shouldnt need any solid food during a marathon, as this will be difficult and maybe even painful to process mid-run. All Rights Reserved. This has been a popular strategy and there are hundreds of products available that aim to provide fast-acting carbohydrates in lots of different flavors, textures and carbohydrate types (glucose, sucrose, fructose, maltodextrin, etc.). water or sports drink) every 15-20 minutes, Train yourself to drink during exercise if this is new to you. The vast majority of your training sessions will be done far below race pace, which means you will be burning fewer calories. of low-fat milk and a banana. with elite U.S. marathoner Emma Bates about the mindset that led her to finish 2nd at the 2021 Bank of . Forming a hydration plan for athletes will depend on your sweat rate and electrolytes lost in sweat. Instead, you use slow-absorbing carbohydrates that maintain a steady blood glucose level and are kinder on a dehydrated GI tract. -Joint Episode with Marathon Talk U.K. 2-3 hours before activity drink 20 oz. Rather, your body weight should stabilize as your training load and performance increase. Additionally, consider increasing your carb intake the day and night before as your body can store some amounts of carbs from fuel, it just cant store enough to get you through an entire marathon. If you see or feel salt on your body or clothes after exercise, this can be an indication you are a salty sweater. Then once that is dialed in, try it in a tune up race. UCAN is a slow-release fuel with the benefit of not having to fuel as often and avoiding blood sugar spikes and crashes. Your email address will not be published. The best fuel during a marathon is 100% what works for you. In the 6-12 weeks leading up to your race, you should be practicing your race-day nutrition strategy in training. Consult the. Do you have a long run fueling strategy in place? Because you feed less frequently and because its easier on the GI tract, you avoid the GI upset that can occur late in the race. It is recommended to mix this with 20-24 oz. Your personal data will be used to support your experience throughout this website, to manage access to your account, and for other purposes described in our privacy policy. While Strategy #1 has been popular, it can be problematic and has led to the development of this new slow-acting carbohydrate strategy. For an 8:00 am race, that means having breakfast at 4:00 am. It has been a game changer for me in terms of recovery. I used to feel a crash a few hours afterwards and I dont get that anymore with UCAN. So glad I found UCAN! This changes the way the starch is metabolized and allows it to deliver steady, long-lasting energy. Here are our pro tips for marathon nutrition: Use the Marathon Nutrition Calculator to create a nutrition plan for your next marathon. Hydration Before A Marathon 2-3 hours before activity drink 20 oz. My favorite flavor is Lemon and I have tried them all. If you feel your stomach starting to turn, switch to drinking water until your stomach resettles, and then go back to electrolyte mix.