Refueling: during and after the run
Runner’s World recommends refueling with carbs during a run if you are running 75 minutes or more, and refueling with carbs and protein (4:1 ratio) within 30 minutes after a run that’s longer than an hour.
Hey, just tell me I need to eat more, and I’m a happy camper.
Seriously though, I’ve noticed that I feel much better if I refuel immediately after a long run that’s more than an hour. I’ve been refueling during runs that are longer than 75 minutes, but haven’t noticed much of an energy surge from it… yet! (Steven’s noticed the difference it makes though)
During long runs, I’ve been using Jelly Belly Sports Beans and Luna Moons. The beans are really easy to throw into the side of your mouth and chew while you are running. I’ve only tried the fruit punch flavor, which I liked (even though it was very sweet), but Steven has tried orange and lemon lime and liked those (orange the best). I really like the flavor (I’ve tried pomegranate and blueberry) and chewiness of the Luna Moons, but they get stuck in my teeth! So I will probably use the sports beans during the half marathon so I don’t have to deal with that.
I have not tried GU’s, gels or bloks. I am worried about the gag effect as I try to swallow them.
The truth is, I really just wrote this so I could tell you how excited I am that I finally, finally think I found the perfect “energy” bar for after my long runs. I feel like I’ve tried a zillion different ones. So many of them tasted too thick, chewy and artificial to me. I like things that are fruit flavored, especially strawberry. I don’t like the chocolaty stuff.
The perfect bar is… the Odwalla Berries GoMega bar! It’s a softer bar, more “granola-y,” with a few different kinds of fruit in it. I really like the flavor and texture of it, and the sweetness.
I also like the Luna Sunrise bars in Strawberry Crumble and Blueberry Bliss, and the ZonePerfect bar in Cranberry Orange. I like the flavor of all three of these, but they border on “too chewy and artificial” tasting. And I think they may contain traces of milk, which will be a problem if I decide to go vegan.
And if I need some electrolytes*, I like to drink Powerade Zero in the strawberry flavor. This stuff is super sweet, but I like it!
I just realized that most of these things probably cater best to someone who has a sweet tooth, like me. Steven likes energy/protein bars that are completely different than what I like, because all of mine are “too sweet.”
Steven really likes the ZonePerfect Banana Nut, ZonePerfect Fudge Graham, ZonePerfect Chocolate Peanut Butter and the Kashi Go Lean Crunchy Chocolate Peanut.
I know this is a super long, boring post, but I wanted to share my preferences with other runners/exercisers and anyone who is interested! Does anyone have any recommendations for someone with a sweet tooth? Or maybe something for my chocolate/nut/peanut butter lovin’ husband? Or just something you’ve tried and loved and want to share?
*It’s what plants crave!
Themocracy
You find some of the strangest shit.
I prefer SoBe 0 and the new VitaminWater 10. Good stuff.
Zone Perfect Fudge Grahams are the only flavour of all the Zone perfect bars that I can handle. Thing is, I used to have them all the time as a sort of meal replacement / early breakfast … then I stopped eating them for the longest time while I was on vaykay, and now I find the taste… weird. Which is good, because I think I could do without the sodium :p
I recently tried the Balance? Go Balance? Go Lean? Chocolate Chip Cookie Dough high protein bar and found that yummy.
kapgar – LOL! I totally laughed out loud. We picked up some VitaminWater 10 to try last week. I like that it is kind of watered down, but Steven doesn’t like it too much. Everytime I see the XXX flavor, I think of you. That is the one you like, right?
*lynne* – Oh! I think I tried that cookie dough one and was really upset that I didn’t like it. I really wanted to! I can understand how you felt they tasted weird… I think they taste weird/different to begin with!
I’ve been dying to know…do the Jelly Belly sport beans taste like…jelly beans???!!! Because if so, I am TOTALLY there. I LOVE jelly belly jelly beans!!!
Mrs. Smith – THEY TOTALLY TASTE LIKE JELLY BEANS!!!
I haven’t gotten to the point where I have refuel during a run….maybe soon!
The runners in my office swears by those jelly bean things. One of the runners likes to have half of a Luna bar before her run and the rest after her run. I’m not sure if she eats the same Luna bar as you, but she LOVES them. If I hear of anything else they use, I’ll pass it on.
I freaking LOVE Odwalla bars! Those things are so good 🙂
You do get that surge of energy with the gel packs. The Clif Shots gel packs aren’t bad — the apple pie flavor especially is good — but with all of this sugary stuff, you need to have water available to help rinse it down. I finally just switched to Gatorade for my endurance events because sometimes the gels are too hard to swallow with a dry mouth. I haven’t tried the sports jelly beans yet.
Hotch Potchery – That’s okay! I bet you know EXACTLY what it feels like to feel famished and completely worn out after a run! Sometimes I do after I’ve only been running for a mile or so, depending on what I ate before!
Gina (Mannyed) – Thanks! I think Luna does a pretty good job with their stuff. I didn’t realized it was geared towards women until I looked into it more. It made me feel kind of sexist! 🙁
LiLu – Aren’t they?!?! I am excited to try more fruit flavors, if they have them!
Jen – Maybe I should give the shots a try. That is a good tip about the water. I hate having that sugary taste in my mouth when I am trying to run! It distracts me!
Oh yes, VitaminWater XXX is my fave. But I’ve become a huge fan of the SoBe 0 Fuji Apple Pear. Good stuff.
kapgar – I’ve never heard of that but it sounds interesting! I will have to check it out!
Odwalla has a “super protein” bar that I really like, but generally I go for the Zone bars. The chocolate mint ones are good for satisfying a chocolate craving…I also enjoy the strawberry yogurt, banana nut, and blueberry ones. The caramel and fudge graham are a little too sweet for me (yes, my sugar sensitivity is actually to the point that I find them too sweet!).
But I don’t run far enough to need to be refueled–I usually have one of the Zone bars or some other healthy snack after working out. 🙂
I have really found that refueling as soon as possible after a long run, even if I don’t feel like eating, makes a HUGE difference in how I feel the rest of the day. I like Sport Beans better than moons or blocs for runs because they are easier to chew. Now I really like GUs, but they did take some getting used to.
I’ve had the Powerade Zero. Didn’t like it. Vitamin Water 10 is a much better option and one that I really like.
Those Sports Beans look tempting. I may have to try them here soon.
Hmm, I’ll have to check out some of your bar recommendations. I haven’t really found any that I LOVE. My favorites (that your hubby would like) are made by Tiger’s Milk. Sadly, I can only find them at one grocery store in my area and, of course, it’s the grocery store I don’t go to very often.
I’ve tried the Clif Shot Bloks and they’re very similar to any gummy candy. They do get stuck in your teeth but dissolve quickly. I think I’m going to try those for my next half marathon instead of the beans.
I dislike most electrolyte drinks and I don’t drink anything with artificial sweeteners in it so that cuts out a lot of them. I think, though, that if this past half marathon is any indication, I might need more than water and Sports Beans while I’m out there. Guess it’s back to the drawing board!
diane – I saw that super protein bar on someone’s blog and wondered about it. What does it taste like? I’ve been eying that chocolate mint! I think these are perfect for after a workout, like you said. I even had one (the cranberry orange) between running and the elliptical the other day. Hee hee.
Amanda – I agree on both things you said – refueling and the sports beans chewability. (Ha ha, made up word!) Sometimes I don’t feel like refueling… I just want to pass out! But I do anyway, because I know I’ll feel better.
martymankins – I think the Vitamin Water 10 is much less sweet! Which is what I want sometimes. Does it have HFCS though? I hate that they add that into so many drinks. Not that these drinks are that good for you to begin with. They’re all chemicals!
Erin – Tiger’s Milk? I haven’t even hard of that! I’ll keep an eye open for it! Maybe I would like the bloks then, as long as they dissolve! I hate feeling like I have something stuck in my teeth when I am running because I can’t get it out! I hear you on the artificial sweeteners. I wonder what is out that that isn’t artificially sweetened though?
Hey All,
I love the pomegranate jellies. I am just getting back into my longer runs and am finding that I am really sick to my stomach about 30 to 40 mins. after my run, and lasts all day. It seems like I need candy to make my stomach feel better. I drink the poweraids and powerbars after running, but I still feel ill. Anyone else have issues like this?