WEBVTT 00:00:00.890 --> 00:00:03.930 RICK: Hi and welcome to the Running Channel. 00:00:03.930 --> 00:00:05.745 I'm Rick and alongside Anna, 00:00:05.745 --> 00:00:09.400 we're going to be giving you tips on how to fuel those long runs. 00:00:09.400 --> 00:00:11.960 ANNA: That's right. We are going to go into the science behind what 00:00:11.960 --> 00:00:15.340 your body needs to fuel it through runs longer than 00:00:15.340 --> 00:00:18.480 an hour to give you all the advice that you need to 00:00:18.480 --> 00:00:22.215 nail your nutrition and training so you can get ready to race half-marathons, 00:00:22.215 --> 00:00:24.055 marathons, and even further. 00:00:24.055 --> 00:00:26.020 RICK: If you are new around here, don't forget to hit 00:00:26.020 --> 00:00:29.760 the subscribe button and [NOISE] tap the bell icon so you get notified 00:00:29.760 --> 00:00:32.020 and we upload new videos all about running, 00:00:32.020 --> 00:00:34.590 which we do every week. [MUSIC] 00:00:36.440 --> 00:00:38.770 If you've been running for a while, 00:00:38.770 --> 00:00:41.735 you're probably starting to think about taking on a half-marathon, 00:00:41.735 --> 00:00:43.865 a marathon, or even further. 00:00:43.865 --> 00:00:45.630 If you're thinking about these distances, 00:00:45.630 --> 00:00:49.110 you're going to have to start increasing your training ahead of race day. 00:00:49.110 --> 00:00:50.730 When it comes to your training, 00:00:50.730 --> 00:00:52.510 if you're running for more than an hour or so, 00:00:52.510 --> 00:00:54.830 you're going to have to be thinking about how to fuel 00:00:54.830 --> 00:00:58.305 that training and get the fuel into your body efficiently enough. 00:00:58.305 --> 00:01:01.950 ANNA: We've got some science incoming here, so bear with me. 00:01:01.950 --> 00:01:06.850 When you run, your body uses energy from carbohydrates and fat, 00:01:06.850 --> 00:01:11.690 and your body can store carbohydrates as glycogen in the liver and in the muscles. 00:01:11.690 --> 00:01:13.450 Now, the fitter you are, 00:01:13.450 --> 00:01:15.070 the more you can store, 00:01:15.070 --> 00:01:17.835 and the harder you run, the more you use. 00:01:17.835 --> 00:01:20.530 During periods of intense exercise, 00:01:20.530 --> 00:01:26.450 glycogen particles are broken down freeing up glucose molecules, 00:01:26.450 --> 00:01:30.070 and those glucose molecules are then oxidized by 00:01:30.070 --> 00:01:35.530 the muscles during anaerobic and aerobic processes to free up ATP, 00:01:35.530 --> 00:01:37.930 which is needed for muscle contractions. 00:01:37.930 --> 00:01:38.715 MINION: What? 00:01:38.715 --> 00:01:43.090 RICK: As your glycogen stores become progressively more depleted on your run, 00:01:43.090 --> 00:01:47.110 your body conserves what's left by relying more on fat. 00:01:47.110 --> 00:01:52.430 But as fat is about 15% less efficient compared to carbohydrates, 00:01:52.430 --> 00:01:54.310 then we slow down. 00:01:54.310 --> 00:01:57.070 Now, we can all improve our training and 00:01:57.070 --> 00:02:01.565 our run by managing those glycogen stores more efficiently. 00:02:01.565 --> 00:02:04.080 ANNA: During exercise at intensities of 00:02:04.080 --> 00:02:09.345 greater than around 60% of maximal oxygen consumption or VO2 max, 00:02:09.345 --> 00:02:15.060 blood glucose and muscle glycogen are the primary sources of fuel 00:02:15.060 --> 00:02:21.100 that's being oxidized to produce the ATP required to sustain exercise at this intensity, 00:02:21.100 --> 00:02:26.880 which then means that you require more carbohydrates as your predominant fuel source. 00:02:26.880 --> 00:02:30.090 RICK: Glycogen depletion is a key limiting factor 00:02:30.090 --> 00:02:33.270 in races that last longer than about 90 minutes. 00:02:33.270 --> 00:02:38.790 Studies have shown that we can increase our glycogen stores by tapering our training 00:02:38.790 --> 00:02:45.390 and building up our carbohydrates in the 3 days before a race, or carb loading. 00:02:45.390 --> 00:02:48.570 In the same way that we carb load before a race, 00:02:48.570 --> 00:02:54.270 we can also do the same thing in training or before that weekend long run. 00:02:56.210 --> 00:03:00.480 ANNA: Let's look a little bit more in-depth at carb loading then. 00:03:00.480 --> 00:03:04.560 This information is based on people who follow regular diets and doesn't 00:03:04.560 --> 00:03:09.125 take into account those on keto diets or similar low-carbohydrate diets. 00:03:09.125 --> 00:03:13.720 RICK: Generally speaking, it's recommended for the average adult that carbohydrates make 00:03:13.720 --> 00:03:18.570 up between 45% and 65% of your calories in a day. 00:03:18.570 --> 00:03:21.200 If you take in 2,000 calories in a day, 00:03:21.200 --> 00:03:26.740 somewhere 900–1,300 will be for carbohydrates. 00:03:26.740 --> 00:03:30.480 Of course, this does not take into account exercise. 00:03:30.480 --> 00:03:32.800 How much extra you need to take on depends on 00:03:32.800 --> 00:03:36.350 the duration and the intensity of that exercise. 00:03:36.350 --> 00:03:39.260 ANNA: As an example, on days where you're only going to 00:03:39.260 --> 00:03:42.020 be doing some light training for a short amount of time, 00:03:42.020 --> 00:03:46.140 you're going to need considerably less carbohydrates to restore 00:03:46.140 --> 00:03:50.995 that muscle glycogen level than if you were doing a heavier training day. 00:03:50.995 --> 00:03:55.240 For that reason, typical carbohydrate recommendations will 00:03:55.240 --> 00:04:00.160 vary from person to person depending on their training schedule. 00:04:00.160 --> 00:04:04.290 RICK: However, athletes often don't consume enough dietary carbohydrates 00:04:04.290 --> 00:04:08.370 to meet the recommendations for daily carbohydrate intake. 00:04:08.370 --> 00:04:12.430 It's thought you need between 8 and 12 grams of carbohydrate 00:04:12.430 --> 00:04:17.810 per kilogram of body weight to fully replenish your glycogen stores. 00:04:17.810 --> 00:04:19.930 Those not making that, well, 00:04:19.930 --> 00:04:23.490 it often happens because of busy lifestyles, 00:04:23.490 --> 00:04:29.240 busy training regimes, and also essentially a poor knowledge of health nutrition. 00:04:29.240 --> 00:04:33.860 ANNA: Now, it is to be expected that you'll gain some weight during carb loading, 00:04:33.860 --> 00:04:40.060 and that's because the body hangs onto 2.6 grams of water for every gram of glycogen. 00:04:40.060 --> 00:04:42.560 Extra weight is unavoidable, 00:04:42.560 --> 00:04:45.380 but it can actually be helpful come race day to 00:04:45.380 --> 00:04:49.600 avoid dehydration because of the extra water you're holding. 00:04:51.330 --> 00:04:55.270 There are a lot of variables when it comes to how much fuel 00:04:55.270 --> 00:04:58.850 your body needs during long runs and long races, 00:04:58.850 --> 00:05:02.390 and those variables can include your pace, your weight, 00:05:02.390 --> 00:05:06.510 and how your body metabolizes that fuel that you're taking on. 00:05:06.510 --> 00:05:08.690 But as a general rule of thumb, 00:05:08.690 --> 00:05:12.250 you should consider topping up those fuel reserves every 00:05:12.250 --> 00:05:16.515 30–45 minutes after the first hour. 00:05:16.515 --> 00:05:18.960 RICK: For runs longer than 60 minutes, 00:05:18.960 --> 00:05:24.910 you can take in about 30 grams of carbs per 30–45 minutes. 00:05:24.910 --> 00:05:31.580 Your stomach can absorb around 60 grams of carbs per hour when diluted with water, 00:05:31.580 --> 00:05:33.910 so make sure that you hydrate along the way. 00:05:33.910 --> 00:05:36.390 ANNA: While you're practicing fueling on your long runs, 00:05:36.390 --> 00:05:38.725 pay attention to how you feel towards the end, 00:05:38.725 --> 00:05:40.350 and after you finish as well. 00:05:40.350 --> 00:05:43.970 If you end your long runs feeling all right and still pretty energized, 00:05:43.970 --> 00:05:46.510 then you've probably got your nutrition spot on. 00:05:46.510 --> 00:05:48.530 But if you're feeling a little bit ropy, 00:05:48.530 --> 00:05:50.450 a little bit tired, then next time, 00:05:50.450 --> 00:05:53.090 maybe try adding an additional 15 grams 00:05:53.090 --> 00:05:55.825 of carbohydrates per hour and see how you go with that. 00:05:55.825 --> 00:05:58.160 RICK: Keep track of answers to questions like: 00:05:58.160 --> 00:06:00.540 Do I feel totally energized? 00:06:00.540 --> 00:06:04.800 Do I feel able to keep a constant pace and only hit a wall at the end? 00:06:04.800 --> 00:06:07.860 Does the fuel agree with my stomach? 00:06:07.860 --> 00:06:11.140 It might be worth keeping a training diary to keep note of 00:06:11.140 --> 00:06:14.960 this or putting it into a training app like STRAVA, 00:06:14.960 --> 00:06:17.340 so you can refer back to it next time. 00:06:19.280 --> 00:06:24.510 ANNA: Make sure you test out lots of different mid-run fuel options. 00:06:24.510 --> 00:06:26.370 There are loads out there to try. 00:06:26.370 --> 00:06:29.130 Also, keep a note of how much you had, 00:06:29.130 --> 00:06:30.970 the timings of it as well, 00:06:30.970 --> 00:06:32.460 and what works for you. 00:06:32.460 --> 00:06:35.110 Like I said, there are loads of different options that you 00:06:35.110 --> 00:06:38.150 can try from gels to sports drinks, 00:06:38.150 --> 00:06:42.210 energy bars, homemade real food that you can make yourself, 00:06:42.210 --> 00:06:44.050 or even just some sweets. 00:06:44.050 --> 00:06:46.245 I love a bit of a Haribo personally. 00:06:46.245 --> 00:06:49.130 If you want some inspiration of gels that you could try, 00:06:49.130 --> 00:06:52.170 make sure you check out our video on the Running Channel, 00:06:52.170 --> 00:06:55.010 where I taste tested a load of gels for you. 00:06:55.010 --> 00:06:57.610 But yeah, we're going to take a look now at 00:06:57.610 --> 00:07:00.745 some of the different options that are out there for you to try. 00:07:00.745 --> 00:07:03.370 RICK: With a mixture of water and carbohydrates, 00:07:03.370 --> 00:07:07.970 sports drinks are a quick and easy fuel that boost your energy and keep you hydrated. 00:07:07.970 --> 00:07:09.770 To perform your best, you'll generally need 00:07:09.770 --> 00:07:14.350 between 30 and 60 grams of carbs per hour of exercise. 00:07:14.350 --> 00:07:17.270 Sports drinks generally have a blend of carbs, 00:07:17.270 --> 00:07:20.410 including maltodextrin, glucose, 00:07:20.410 --> 00:07:24.330 water, and sodium to help prevent dehydration. 00:07:24.330 --> 00:07:27.030 As well as preventing dehydration, 00:07:27.030 --> 00:07:31.575 the sodium can also help you retain fluids while you're running. 00:07:31.575 --> 00:07:35.350 You may also consider a sports drink with added protein. 00:07:35.350 --> 00:07:38.910 University of Texas researchers found that when people 00:07:38.910 --> 00:07:42.930 took on a sports drink with the added protein during endurance test 00:07:42.930 --> 00:07:45.910 compared to people who did it without the added protein, 00:07:45.910 --> 00:07:48.190 they managed to perform better. 00:07:48.190 --> 00:07:49.870 If you do go for this route, 00:07:49.870 --> 00:07:54.205 then consider a 4-1 carbohydrate to protein ratio. 00:07:54.205 --> 00:07:59.445 ANNA: Energy gels are a super convenient energy source for runners. 00:07:59.445 --> 00:08:01.160 They're in single-serve packets, 00:08:01.160 --> 00:08:03.440 and they provide a punch of energy. 00:08:03.440 --> 00:08:05.900 If you want some suggestions of gels, 00:08:05.900 --> 00:08:08.310 do check out that video of me trying a lot of them. 00:08:08.310 --> 00:08:10.100 Don't worry, I wasn't sick after. 00:08:10.100 --> 00:08:11.640 But when you're looking for a gel, 00:08:11.640 --> 00:08:14.555 the things to look out for are ones that will provide you with 00:08:14.555 --> 00:08:18.260 25–30 grams of carbohydrates, 00:08:18.260 --> 00:08:24.495 and that's from sources like honey or brown rice syrup or maltodextrin. 00:08:24.495 --> 00:08:28.060 Also worth looking for gels that contain sodium as well, 00:08:28.060 --> 00:08:30.315 around the 50 milligram mark. 00:08:30.315 --> 00:08:33.810 Look out for gels that have additional extra benefits in them, too. 00:08:33.810 --> 00:08:37.910 For example, branch chain amino acids or BCAAs. 00:08:37.910 --> 00:08:40.850 What they are is essential amino acids, 00:08:40.850 --> 00:08:43.630 meaning that they're not actually made by the body, 00:08:43.630 --> 00:08:48.655 but they make up more than a third of the protein found in human muscle tissue. 00:08:48.655 --> 00:08:53.310 What BCAAs do is they're used as an additional energy source, 00:08:53.310 --> 00:08:56.090 meaning that they delay the onset of fatigue, 00:08:56.090 --> 00:08:59.400 so you can go faster and harder for longer. 00:08:59.400 --> 00:09:03.785 It's also been shown that taking on BCAAs before, during, 00:09:03.785 --> 00:09:06.490 and after exercise can even reduce 00:09:06.490 --> 00:09:11.580 the severity and the duration of delayed onset muscle soreness. 00:09:11.580 --> 00:09:15.690 Some energy gel brands will also have caffeine options, too. 00:09:15.690 --> 00:09:20.790 Now, caffeine is shown to stimulate the central nervous system and the brain, 00:09:20.790 --> 00:09:24.555 which means that it can make exercise feel a bit easier, 00:09:24.555 --> 00:09:29.130 so between 3 and 6 milligrams of caffeine per kilogram 00:09:29.130 --> 00:09:33.950 of body weight can help reduce that perceived rate of exertion, 00:09:33.950 --> 00:09:37.695 meaning six-minute mile feels more like a seven-minute mile. 00:09:37.695 --> 00:09:39.360 Maybe. Not quite. 00:09:39.360 --> 00:09:41.780 Caffeine does affect us all in different ways, though, 00:09:41.780 --> 00:09:42.960 especially if you're not used to it, 00:09:42.960 --> 00:09:45.120 so it can cause the jitters in some people, 00:09:45.120 --> 00:09:48.075 or it can also cause GI issues. 00:09:48.075 --> 00:09:51.700 Do make sure you try it out and work out what's best for you. 00:09:51.700 --> 00:09:53.740 With all these different energy gels, 00:09:53.740 --> 00:09:58.410 just have a good try of loads of them and find the one that is perfect for you. 00:09:58.410 --> 00:10:02.425 RICK: Energy bars are great as a pre-run or post-run snack, 00:10:02.425 --> 00:10:07.530 and are also good to take on during a run depending on if you get on with them or not. 00:10:07.530 --> 00:10:11.470 They are also jam-packed with carbohydrates and 00:10:11.470 --> 00:10:15.390 are better than drinks and gels at satisfying hunger, 00:10:15.390 --> 00:10:19.810 especially during long runs and especially really long runs. 00:10:19.810 --> 00:10:24.770 Try to choose a bar with a high carbohydrate value such as oats, dates, 00:10:24.770 --> 00:10:29.265 or brown rice syrup compared to bars that have high levels of fat, 00:10:29.265 --> 00:10:31.130 protein, or fiber. 00:10:31.130 --> 00:10:34.820 That's because bars with too high a level of fat, 00:10:34.820 --> 00:10:38.820 protein, and fiber can actually slow down our digestion. 00:10:38.820 --> 00:10:44.055 ANNA: Energy chews can give you an instant hit of energy like a shot of espresso. 00:10:44.055 --> 00:10:45.790 They're small, they're compact, 00:10:45.790 --> 00:10:48.150 and they contain the same relative amount of 00:10:48.150 --> 00:10:51.410 carbohydrates as you'd get in a gel or a sports drink. 00:10:51.410 --> 00:10:52.750 But because they're smaller, 00:10:52.750 --> 00:10:54.770 it means that you'll have to take them more regularly. 00:10:54.770 --> 00:11:00.470 Most energy chews, you're looking at around five grams of carbohydrate per chew. 00:11:00.470 --> 00:11:03.490 You can also get pure caffeine versions. 00:11:03.490 --> 00:11:06.490 Things like Revvies strips or Caffeine Bullets. 00:11:06.490 --> 00:11:09.290 Now, they're obviously not going to help your carbohydrate stores, 00:11:09.290 --> 00:11:13.450 but they are going to give you an instant hit of caffeine. 00:11:15.290 --> 00:11:18.705 Now, we say this a lot on the Running Channel, 00:11:18.705 --> 00:11:21.125 but nothing new on race day. 00:11:21.125 --> 00:11:26.190 We mean it. Practicing your fueling on your long runs is so important. 00:11:26.190 --> 00:11:28.050 Treat them like a dress rehearsal, 00:11:28.050 --> 00:11:30.810 not just for your kit and your pacing strategy, 00:11:30.810 --> 00:11:33.230 but for your nutrition strategy, as well. 00:11:33.230 --> 00:11:35.990 It's really important that you find out what 00:11:35.990 --> 00:11:38.990 works best for you before you go into race day. 00:11:38.990 --> 00:11:40.120 RICK: Do your research as well. 00:11:40.120 --> 00:11:44.740 Check out what they provide on the aid stations on the race and see if it works for you. 00:11:44.740 --> 00:11:47.160 But if it doesn't, make sure you bring your own along. 00:11:47.160 --> 00:11:53.660 Glycogen reloading is greatly enhanced after exercise and remains moderately enhanced for 00:11:53.660 --> 00:11:57.940 about 6 hours after. Take advantage of that window by taking 00:11:57.940 --> 00:12:02.780 in lots of food and drink in the form of carbs in that short space of time. 00:12:02.780 --> 00:12:05.760 ANNA: Consume between 50 and 100 grams of 00:12:05.760 --> 00:12:08.780 carbohydrates in the first 30 minutes after your run. 00:12:08.780 --> 00:12:12.200 Then aim to top that up with another 50–100 grams of 00:12:12.200 --> 00:12:16.865 carbohydrates an hour after to really kick start the replenishment process. 00:12:16.865 --> 00:12:20.080 RICK: Glycogen replenishment and overall recovery is 00:12:20.080 --> 00:12:24.100 also enhanced by taking in a moderate amount of protein, 00:12:24.100 --> 00:12:28.240 roughly 15–20 grams with the carbohydrates. 00:12:28.240 --> 00:12:34.340 Things with a high glycemic index are best taken in the first hour after exercise, 00:12:34.340 --> 00:12:41.080 and a high carbohydrate meal should be taken within 5–6 hours of finishing your run. 00:12:41.080 --> 00:12:44.580 ANNA: By the end of your training cycle and heading into race day, 00:12:44.580 --> 00:12:49.040 you should be able to answer the following questions about your fueling strategy. 00:12:49.040 --> 00:12:52.300 What are you going to have for breakfast on the morning of your race, 00:12:52.300 --> 00:12:54.900 and how long before the race do you need to eat it? 00:12:54.900 --> 00:12:57.720 What kind of fuel works best for you? 00:12:57.720 --> 00:13:00.240 How often are you going to need to take it on? 00:13:00.240 --> 00:13:03.580 How are you going to carry it around the race as well? 00:13:03.580 --> 00:13:05.960 Hopefully, that's given you some tips on how to 00:13:05.960 --> 00:13:08.900 fuel those long runs and long races as well. 00:13:08.900 --> 00:13:11.300 What's your go-to fuel for racing? 00:13:11.300 --> 00:13:13.600 Is it something that maybe we've mentioned here 00:13:13.600 --> 00:13:16.240 today or maybe we've given you a few tips that you didn't know? 00:13:16.240 --> 00:13:18.860 Either way, let us know in the comments below, 00:13:18.860 --> 00:13:21.050 and we'll see you next time on the Running Channel. 00:13:21.050 --> 00:13:22.150 [MUSIC]