How to fuel on the run

Today, we wanted to talk about nutrition on the run.

With the upcoming Dalat Ultra Race, Vietnam Mountain Marathon and many other races in Vietnam, we need an efficient strategy to fuel our training and races.

When you exercise for more than 75 minutes, your body use up all the glycogen in your muscles, so it is important to refuel with good nutrition to avoid the dreaded ‘bonk’.

You should aim at fueling your body with at least 200kcal each hour, so plan to have a Protein Sport Ball Energy Ball of 150kcal each every 45 minutes, or 1 Wholesome Sport Gel serving every 30 minutes.

Please find below some ideas on how to fuel your training and races:

5km / 10km – Less than 75 minutes – no nutrition needed

21km / 42 km – first nutrition 30 minutes before the race, then race nutrition at the 60th minute with 1 serving, then 1 Protein Sport Ball / Energy Ball every 45 minutes, or serving of Wholesome Sport Gel every 30 minutes.

Example a): 

30 minutes before the race 1 ball

60 minutes 1 ball
1 hour 45 minutes 1 ball
2 hours 30 minutes 1 ball
3 hours 15 minutes 1 ball
4 hours 1 ball
4 hours 45 minutes 1 ball
5 hours 30 minutes 1 ball
6 hours 15 minutes 1 ball

Example b):

30 minutes before the race 1 gel

60 minutes: 1 gel
1 hour 30 minutes: 1 gel
2 hours: 1 gel
2 hours 30 minutes: 1 gel
3 hours: 1 gel
3 hours 30 minutes: 1 gel
4 hours: 1 gel
4 hours 30 minutes: 1 gel
5 hours: 1 gel
5 hours 30 minutes: 1 gel
6 hours: 1 gel

For longer races, we recommend to always start with Protein Sport Balls and swap half way through to gels. This way you will have some protein and healthy fats from the balls to keep you full for a long time, variety in flavour, and you’ll be able to carry a lot of nutrition with very little weight.

For example, for our athletes competing in the 70km in Dalat, we recommend the following plan:

70 km – 

30 minutes before the race 1 ball, then first race nutrition at the 60th minute, then 1 Protein Sport Ball / Energy Ball every 45 minutes (10 balls in total, which equals 2 packs of Protein Sports Balls), then swap to a gel every 30 minutes (1 bottle equals 13 servings). 2,800 kcal in only 740 grams, how convenient!

Example: 

30 minutes before the race 1 ball
60 minutes 1 ball
1 hour 45 minutes 1 ball
2 hours 30 minutes 1 ball
3 hours 15 minutes 1 ball
4 hours 1 ball
4 hours 45 minutes 1 ball
5 hours 30 minutes 1 ball
6 hours 15 minutes 1 ball
7 hours 1 ball
7 hours 45 minutes 1 ball
8 hours 30 minutes 1 ball
————-SWAP———–
9 hours 1 gel
9 hours 30 minutes: 1 gel
10 hours: 1 gel
10 hours 30 minutes: 1 gel
11 hours: 1 gel
11 hours 30 minutes: 1 gel
12 hours: 1 gel
12 hours 30 minutes: 1 gel
13 hours: 1 gel
13 hours 30 minutes: 1 gel
14 hours: 1 gel
14 hours 30 minutes: 1 gel
15 hours: 1 gel

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