If you haven't checked out Part 1 of this blog post, hop over and give it a quick read!
Once you have evaluated the information in Part 1 (carbs/sodium/fluid per hour + your previous experience and preferences) we get to take it to the next step which is putting different fueling options together to hit those magic numbers.
1) Pick sports nutrition or real food products that you think you'd like to use. For me it's usually a combo of Tailwind as my main source of nutrition and then some fun stuff to supplement like pretzels and goldfish. The fun part about this is that YOU get to pick what sounds good to you
2) Look at your targets. If I want 60g carbs/ hr + 16 oz fluid/hr + 900mg sodium/hr how much Tailwind do I need? How many pretzels should I eat? Getting out a pen and paper and doing some good ol math is essential here
3) Trial it on a run. It doesn't even have to be a really long run! Anything over 60 minutes will give you a good opportunity to practice here. I recommend keeping a training journal and tracking how you feel after your runs so that you have concrete info you can go back and look at. If you have never ran endurance type events before, start on the lower end of the recommended carb/sodium/fluid ranges to see how you'll tolerate it. Once you've done that and tried it out on a run, evaluate:
Did that feel awesome? or Could I have felt better?
If it didn't feel great then we likely need to adjust some of those numbers and/or switch up products you're using. Back to the drawing board!
It takes some trial and error and patience as you figure out what works for you. But the end result ( not suffering unwanted GI issues, feeling GREAT during your long runs and races) is absolutely worth it.
If this is an area that you need help with--head on over to the "Get Started" page and fill out an application so we can chat
Kayla Fitzgerald is a Registered Dietitian & Certified Intuitive Eating Counselor located in Charleston, South Carolina. She works with clients 1:1, through small group coaching, and self guided programs. Her goal is to help you fuel your body for whatever the day has in store whether it's a 100 mile race or getting through the work day.