Should you drink or eat your fuel for endurance racing
[00:00:00] One particular of the largest matters you are going to have to talk to yourself as you go for a longer period and more time for your races is,
[00:00:06] “How do I gasoline?”
[00:00:07] “How do I sense best?”
[00:00:09] “What must I try to eat?”
[00:00:11] And in that issue is a far more divisive and possibly excellent preference for you to figure out what will work for you. And that is, must you eat or drink your gasoline?
[00:00:33] I’m Jesse Funk, founder of Solpri.com and the host of this display Runner’s High, the place we discuss about every little thing jogging and endurance linked. So if you like operating, if you like very long-distance races, you want to find out much more about the nitty-gritty details, about schooling, all of the concerns, the items you have to have to do to be the most effective runner you can quite possibly be. Hit Subscribe. Stick around with me for far more episodes in the upcoming.
[00:00:58] So we want to communicate about fuel currently and must you consume or consume your gasoline? And some people today do a combination of both of those. But I want to discuss about the pros and cons of taking just about every technique. Now I want to get my bias out of the way. And that being explained, I want to try to avoid bias now. But for complete disclosure, we do make a personalised drink series known as the SYNC Hydration Collection, which is a zero sugar hydration drink with electrolytes in it primarily based on your individual desires, because everybody sweats and loses distinctive amount of electrolytes in their sweat centered mostly on their genetics.
[00:01:36] We selected to acquire the tactic of stating no fuel in the hydration consume and then fueling separately and I’ll get into why as we go additional in the video. But I want to give that as a disclaimer that that is our official enterprise posture, but it is not essentially the most effective way to go for you.
[00:01:55] And a excellent instance of that is the other present I do on this channel, the Sensible Athlete Podcast I was speaking with Katie Places. That was episode 146. I experienced to glance at my notes and Katie was at minimum four time the youngest female to row throughout the Atlantic solo, and she essentially just experienced her hydration and gasoline all in one particular remedy simply because it is just way too complex when you are just rowing for hours and trying to gas at the exact time for her to want to do all of that.
[00:02:28] So simplicity is a single of the keys. So let’s get into why you would opt for a person of the in excess of and let’s start out with the kind of basic approach of we’re heading to consume our fuel.
[00:02:40] The initial pro, only place, is simplicity. Accurately that. You never have a great deal to stress about when you are heading to take anything in all at after. In another video on the channel, I referred to this as the shotgun approach. You never always get to do anything precisely, but you also do not have to fret about undertaking every little thing precisely. So a minimal bit depends on your individual temperament.
[00:03:07] If you want to be far more precision oriented, then this may not be the method for you. But if you want to be simplicity oriented, not to say the other way. It just can’t be straightforward as nicely, but super simple. Just not thinking about it at all. This is the way to go. So there are makes like the traditional Gatorade. Tailwind is a extremely well-liked stamina model that does this form of all-in-a person technique.
[00:03:36] A different professional for this technique is going to be that you are heading to have probably a tiny bit simpler digestion time simply because your sugar in this case is currently dissolved into a liquid and liquids are less complicated to digest. That being reported, one of the greatest disadvantages and I guess this is the professional for the other aspect is that when you incorporate gas in your hydration and this is a person of the huge points of why we didn’t do this with our unique consume. You gradual down how quickly you hydrate.
[00:04:16] And the explanation is due to the fact of the concentration of solutes or stuff dissolved in the drinking water slows down how quickly the h2o will get into your cells. I did an experiment on this channel to demonstrate you the distinction amongst what’s referred to as a hypertonic drink like our sports drink as opposed to an isotonic drink. It is identified as the Gummy Bear Hydration Method. At the close of this movie, I will backlink to that video clip if you want to check that out.
[00:04:42] But that is a opportunity con and that is the place you go. Okay. How essential is hydration to the activity I’m collaborating in? My particular brand name is if it is a extremely sizzling exercise or race or it is a really long, extended race. So you are going marathon ultra, nearly anything like that. I are likely to prioritize hydration because we need to maintain our bodies amazing. If we run out of glycogen, which we’ve bought about 2 hrs saved devoid of getting something in, we can even now burn up human body excess fat for gasoline and go on to transfer.
[00:05:24] On the other hand, if we overheat by dehydration, you are kind of cooked if your working day is heading to be in excess of. Truly rapidly. And you are in all probability gonna conclude up in the clinical tent. Talk to me how I know. I have been through that when I experienced my athletics consume messed up and went by way of some pretty incredibly hot and lengthy races. So people are very major concerns.
[00:05:47] A different con for likely having in all the things all at after is a absence of capacity to know just what your carbohydrate intake has been. And this goes to, yet again, con on just one aspect, professional on the other. So we know that most persons commonly can eat and digest 200 to 300 calories for every hour whilst they are performing out. This is a little something that you have to sort of experiment with a minimal bit to determine out what your physique will tolerate. And they could possibly tolerate a distinctive amount of money. Let’s say in the circumstance of triathlon, it may well tolerate a different amount of money while you’re biking vs . jogging due to the fact of the sloshing that goes on when you’re managing.
[00:06:32] So in most of our circumstances, if you’re below on this channel, you are most likely a runner. But I also have a triathlon track record, so I believe about that. At times the imprecision of striving to consume your gas implies that you really don’t always know how substantially you have taken in. You are also coupling your hydration requires with your fueling requires, which more results in that imprecision.
[00:06:59] So if, you know, say, in a 16-ounce bottle, you’ve bought 150 calories and then you also have a gel or some other form of meals you want to acquire in the complete bottle and you also want to consider in the gel. Alright Terrific. You know, you can tolerate them, everything’s good. You get your program. Dilemma arises when you have temperature alterations on race working day and in two directions.
[00:07:28] One, if it’s hotter and you require to take in more water now, you are consequently taking in a lot more fuel, which can create issues, especially if you have a solitary source of sugar in that gasoline, for the reason that around about 60 grams an hour of 1 style of sugar due to the fact there is numerous unique kinds of sugar, our system simply cannot actually digest that. So you can finish up with GI distress.
[00:07:52] That is a prospective draw back. I consider needing to go poop on the side of the road through the center of the race is not a desire race for anybody. But further than that is the other way the place you go.
[00:08:03] Now it’s cooler. You are nevertheless doing the job as tricky as you had been ahead of, your human body staying cooler, so you really do not need to hydrate as much. But now if you really don’t acquire in that drinking water, then you also never just take in that gasoline which can mess up the total approach. And that’s form of a huge explanation of why I like to uncouple or decouple the gas from my hydration. Since if you get hydration individually and we feel about this is our part of, you know, it is variable centered on how incredibly hot it is, how challenging we’re working, and then gasoline is, somewhat talking, continuous.
[00:08:49] We can modify our hydration a minimal bit on the fly. We know yet again from an additional video clip I’ve finished, we each have different sweat fee as effectively as that distinctive concentration reduction. There are two distinct points you will need to verify out at the finish of this movie. There is a different online video link to the place we calculate what your sweat rate is.
[00:09:08] So, you know, for a supplied temperature, maybe I shed a liter an hour. For me, common temperature, 60, 70 levels, I eliminate around 40 to 44 ounces, fluid ounces per hour. So I’m a minor little bit previously mentioned typical and I know if it is hotter, I’m going to almost certainly shed much more. So I’m likely to want to try to strike close to my liter greatest tolerance for each hour than my human body can handle. Most men and women can’t drink far more than a liter an hour.
[00:09:39] On the other hand, if it is colder, I’m not likely to power myself to consume a liter an hour. I sort of do sip checks the place I go just about every 5 minutes. Just take a sip, am I thirsty? And then you can make adjustments on the fly. But that temperature transform does not actually improve largely on a macro degree. How numerous calories I’m going to need to have to take in for a race. So when I different them, it helps make it a little bit less difficult to manage.
[00:10:06] This is in which I reported, in the starting, it’s not as very simple, and that suggests you have to carry gasoline and hydration. So it is two things in its place of 1 factor, but it can be just as uncomplicated when you consider about your program and you set a system in put of understanding, “These are the points I want to fuel with”, and then I’ve bought this drink that is variable that will enable me keep hydrated through the race as an alternative of getting to hydrate and fuel with your consume.
[00:10:39] So that is why we built ours. The SYNC hydration technique. Yet again, customized electrolytes based on your unique requires. If you’d like to verify that out, Solpri.com/shop appropriate there at the top rated of the store. You can get the quiz. We’ll enable pair you with the correct stage of electrolytes for your specific demands. And as described, those people two videos I explained I’d url to should be demonstrated up on the display screen right here soon, so I’ll see you future time on the future episode of Runner’s Substantial.