Intra-run Nutrition

Hey Team Aspire!

Leading on from last week’s newsletter about Pre and Post Run Nutrition I wanted to talk a little bit about Intra Run Nutrition. 

Most importantly everyone is different, what works for one person may not work for another person, but it is good to get recommendations to try different products if you’re on the search for intra run nutrition.

Calories/Energy

Intra run nutrition is important to avoid that slump during a longer run. I personally aim for about 250 calories an hour and find this works for me, but everyone is different. Experiment during training runs with different amounts of nutrition and see how your body reacts and how you feel, whether you go from feeling tired to energised etc. 

Your main source of energy during endurance exercise should be carbohydrates. There are many different forms of carbohydrates; fructose, dextrose, maltodextrin etc. Find the one that works best for you, for example this may be a combination, it may be just one. My body hates fructose so I stick with dextrose and maltodextrin but everyone is different. 

Electrolytes

Electrolytes are important for two reasons, one to replace the salt that you’ve lost due to sweat and secondly to help your body uptake the water in your gut. I’m sure you’re sick of me saying this but everyone is different… try different brands (most will have different concentrations) and see what works for you. 

You can keep your electrolytes separate from your calories or combine them. I personally combine them and top up some extra calories with gels or Clif Bloks and find this works well for me. A lot of people eat ‘real’ food, I find that doesn’t work but everyone is different! If you are eating real food make sure you have a solid electrolyte drink to replace the salt lost. 

Products

Tailwind – carbohydrate and electrolyte mixed together, has great reviews. (https://www.tailwindnutrition.com.au/)

Trailbrew – carbohydrate and electrolyte mixed together, has great reviews and is a local company. (https://trailbrew.com/)

Infinit – carbohydrate and electrolyte mixed together, lots of options available and they can custom mix for you. I’m a little biased here as this is what I use and love. (https://www.infinitnutrition.com.au/)

Pure – A number of different products available, electrolyte, electrolyte + carbohydrates, gels (https://puresportsnutrition.com/collections/shop-all)

Spring gels – gels made from very natural ingredients, great reviews (https://www.myspringenergy.com.au/)

Maurten Gels – gels, designed with feedback from Eliud Kipchoge, good reviews (https://www.maurten.com.au/)

Clif Bloks – lollies with salt in them and gels (https://www.clifbar.com.au/shop) 

Koda – Gels, bars and electrolyte tabs, these are my favourite electrolyte tabs and I take them post run and I’ll have them the day before a race or a big run if it’s really hot (https://www.kodanutrition.com/) 

Nuun – Electrolyte tabs (https://www.thetrail.co/nuun/) 

This is the last time I’m going to say it but just try different ways of taking in nutrition and see what works best for you so that come race day you know it’s going to work. I’m more than happy to chat about my favourite products and experiments with other products but if you want to know more try talking with a Sports Dietitians. You can find one here: https://www.sportsdietitians.com.au/find-an-accredited-sports-dietitian/

I hope this has helped. If you have any questions please let me know.