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PrintEating on the run
Nutrition during a marathon? It’s more important than you think.
Training for a marathon is not limited to mileage. Novice runners may be too focused on the distance itself and not other factors, such as having the appropriate equipment (shoes/clothes), adequate sleep and food before and during the run. And whether it is a training run or the race itself, food is a critical component.
A runner literally uses up his or her energy storage as he or she runs, so replacing it is necessary if running a full or half-marathon. Several products are available at local running stores (Fleet Feet Sports Tulsa and Tulsa Runner) that assist with delivering concentrated carbohydrates during activity.
Fast-acting, easy-to-digest runner food is typically delivered in 1-ounce packets of “carb gels” or eating the equivalent in carb gummy chews. Several brands are on the market, offering a multitude of flavors, including some with caffeine.
Available brand names include Gu Energy, Clif Shot, Honey Stinger Gel and Hammer Gel. Most carb gel packets contain roughly 100 calories and 25 grams of carbohydrates and vary in sodium and potassium amounts.
Three to six pieces of carb gummy chews — sold as Gu Chomps, Clif Shot Bloks or Honey Stinger Energy Gels — equal the carbs in their corresponding gels. The importance is on the carbs and not necessarily the calories. The amount and frequency of taking these concentrated carbs are more dependent on the needs of the runner rather than a standard answer for all.
Some runners may use one carb gel per certain mile marker, while others use one packet every 45 minutes. Many runners ultimately use one to four carb gels (or several chews) during a full marathon distance.
How do you know what’s best for you? You train with them. You learn which flavor you like, how much you can take (half a packet or a whole packet?) and how often you need it. Be prepared before race day to know what you need.
Sloan Taylor is a board-certified specialist in sports dietetics. She is a professor of sports nutrition at The University of Tulsa and is employed as a registered/licensed dietitian at Saint Francis Hospital in Tulsa. She has completed eight marathons and 16 half-marathons.
