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Running Nutrition Essentials (Part 1): Gels, bars, chews, powders, fuel picks for marathons & ultras
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- čas přidán 12. 08. 2024
- Whether you're running marathons or ultras, finding your perfect running nutrition is a personal game of trial and error. What works for someone else might not work for you. However, with so many products out there, we've always found it helpful to get some interesting inspiration for new running fuel ideas to help narrow down the search. And so in this series, each of the Run Testers talks about the running nutrition products they love above anything else.
From the best energy gels and bars, to hydration and recovery aids, we share the fuel we always stuff in out belts, packs - and faces - to give you some pointers for products that might work for you too.
First up is Kieran. He's scoffed most of the running nutrition products going at one point or another as part of a regular annual test he does for Runner's World in the UK. He's got a taste for the more natural products and hunts for fuel that'll work over ultra distances. Hit play to find out what he recommends.
KIERAN'S RUNNING NUTRITION TOP PICKS:
33fuel Chia Energy Gels
VALA Energy Gels
Tribal Energy Smoothies
Resilient Nutrition Long Range Fuel
33fuel Amore Energy Bars
Honey Stinger Energy Chews
Veloforte Solo, Attivo and Vivo hydration powders
Precision Hydration System
33fuel Ultimate Daily Greens
Got a product you love, let the other Run Testers' viewer know what it is by sharing it in the comments.
And, as always, thanks for watching!
Check out these running reviews videos next:
Essential running kit: • Our Essential Kit
Best running shoes 2020: • Best Running Shoes of ...
Best carbon plate race shoes: • Best Carbon Plate Runn...
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The opinion of a man who drinks from an Everton mug holds much more weight! 💙 I'm about to start pushing myself to run longer distances so this is really useful cheers.
Ha ha, blues know best. Except for how we managed to end up 10th this season. Best of luck pushing those higher miles.
Another VALA fan here - very nice taste, slightly thicker consistency but I am a fan of it!
Hi Ben, (Kieran here), def thicker than some gels but I don't mind that because they taste like something you want to eat. Not in such a hrry to get it down necessarily. Don't get a nasty aftertaste either in my opinion.
This is the most English review of racing nutrition ever. “Delicious on Toast”!
Ha ha. Forget that we are more toast obsessed than most nations!
I've tried quite a few of those. The Veloforte range I really like and also Super Natural Fuel range. One thing that has happened to me twice now while out on long runs and please no jokes about being weak! Cold wet hands make it really difficult to open the tops of the pouches. The teeth approach didn't work either. What did work was putting the lid onto a hard surface (wall) and then a rock with your weight onto the lid and twist the packet. I kid you not!
(Kieran here) I feel your pain. I get mad Raynaud's so sometimes my fingers are basically dead. At that point I'm unable to open anything without a rip top and that's only if I can get the zips of my pockets undone or grab them from the open pouches in my pack without fumbling them to the floor.
Love the Everton mug!
Didn’t realise we had so many Toffees in the ranks! 💪💪💙
@@TheRunTesters It's what I am running from!
Really looking forward to trying the long range fuel. So hard finding keto running fuel for on the go and resealable use
Hi, (Kieran here), another one that might be worth a look is Happy Fat Snacks. Not resealable though.
Nice overview! I have had the best success with the Swedish brand Umara, but dont know if they send outside of Sweden. Prefer Umara over Maurten, Enervit, High5 etc....
Thanks for the tip. Not tried that brands. Will try and check them out. Happy running!
Not an Ultra Runner in the slightest but nice review of the of the products I’ve heard about. Use SiS Hydration tablets which I find quite nice and also SiS Energy Gels. Also used Maurten gels. Are the Products you mentioned quite high in sugar?
They tend to have a high natural sugar content, in some cases mainly from fruit sugars. But they'd be on a par with any maltodextrin-based gels. Though you have to be really careful with the maltodextrin gels that claim they have really low sugar. For some reason maltodextrin doesn't have to be classified as a sugar, even though it basically has the same affect in the body as sugars. SiS are particularly (in my opinion) naughty and misleading when they state their gels are low sugar. They're really not.
Great video. I wonder for slow runners, running a marathon. I estimating 5 hours do you think the timing of nutrition is more related to time or distance? I'm a person who regularly does cardio in a fasted state I feel sick with foods in stomach but know over 5 hours I would need something but would want to minimize intake as I find it super hard to run with food on stomach. Any recommendations?
Hi Jai, we've got a lot of info in a series of videos we've done on the channel on this topic here: czcams.com/play/PLHRKwy0I3M2rtDwlxo1FzqDr42_09l943.html But both duration and intensity play a part. Not only the body's fuel sources but also how 'easy' it is to digest on the move. What kinds of things have you tried to eat?
@@TheRunTesters thank you for your response. Lately I am trying to eat a bit before my workouts that are over 90mins. Usually a fruit cup, 1/2 banana or fruit and veggie pouches (essentially baby food) or a Kencko smoothie (60 - 100 cals, 14-20g sugar) and then i will pair that with a table spoon of peanut butter or a portion of a protein bar or protein shake (1/3 or 1/2 of a bar or scoop of powder) again 50- 100cals and 10 - 15 g sugar and 5-15g protein). Any more than this I feel sick or I would have to wake up 2 hours before to eat a full meal.
Mix them in porridge or put them on toast? How much do these things cost - I'm sure you can just get some p butter out of a jar for that.
You certainly can. You could also potentially use jam in your porridge but they're not identical swaps. The formulation of the Resilient isn't the same as your jar of SunPat. Nor the VALA the same as a jar of Robinson's Strawberry jam. You can of course also run a marathon PB in non-carbon plate shoes, or eat mash potato to power your marathon instead of gels if you want to. There are always cheaper alternatives to everything. And we salute anyone who finds a cheaper way that works. We often just stick a load of dates in a bag and use those.
@@TheRunTesters Well, obviously they are not the same, but that said there's nothing magical about the contents of these sachets: maple syrup, pb, chia, lemon juice, etc. You can easily have these in your store cupboard for porridge & toast.
@@FWFWFWF We're not saying you'd buy these specifically to add to your porridge or spread on toast in the same way you would a jar of regular peanut butter. But they taste good enough to do so. You wouldn't say that about many gels. And if you were so minded you could probably make your own date, chia, lemon and maple syrup gels. Just like you could make your own baked beans. We bet most people don't. Not to mention it gets a bit messy when you then need to find a way to port your homemade stuff in your pocket when running. Not impossible but a lot of faff.
@@TheRunTesters I don't think I suggested making your own homemade gels to take on a run! Too much mess and faff. But as gels come in at £1-£2 a pop squirting them on your morning toast seems somewhat mental/extravagant to my mind. Unless you're getting sent this stuff for free of course.
@@FWFWFWF Lots of people will pre-fuel with gels before an event. So they'd be consuming the same total number of products. Just in the cases we suggest here, you can actually combine that pre-fuelling with your breakfast as a more pleasant way to load up. And, yes, of course there are alternative ways to get that fuel in pre-event if you wish but you could happily argue that point about all running nutrition. Guess part of the the point we're making here is that someone's done the work for you making a mix that tastes good, delivers a quantified amount of key nutrients (plus some added extras in the case of Resilient), is convenient etc and if you already buy these products they offer two potential ways to build them into your nutrition, while most only offer one.