I want to thank MTA for all the advice I received as I trainedit was appreciated! No-Fuel/Slow-Fuel Long Runs | McMillan Running At UCAN, we believe in the combined power of innovation, science, and sports nutrition. It provides long-lasting fuel to help power your runs and doesn't contain added sugars. For UCAN, drink a serving of Energy Powder 30-60 minutes before the start and then 1 serving Edge Energy every hour. Dilute the carbohydrates with more water later in the race to account of the compromised GI tract. Can they be used together? Thank you again! DIY Generation UCAN A homemade version of the popular race fuel that can be made for pennies! He is a graduate of the University of California Los Angeles where he had a legendary career, winning 4 NCAA Championships. The higher your absorption, the more quickly you can access the 30+ grams of carbohydrates from a gel. An average marathon runner, for example, may target 30-60 grams of carbohydrates consumer per hour during a marathon. I introduced a co-worked to it recently, and she says it has totally made her long runs better and recovery more easy. There are lots of things that could go wrong the weather might change, you might forget a packet of gels, or you might start bonking with 7 miles to go. Super simple. Osmolality is a term describing how quickly a solution clears your stomach and enters the gut. Disclaimer: These products work well for me, but each runner has unique needs. Dont try anything new on race day. Studieshave shown thatcarbohydrates in liquid form are the best food to consume during a marathon for most runners. How to Run a Sub-Four Hour Marathon (Fat Adapted Version) Electrolyte mixes are best for performance but can be difficult to stomach for long periods. But if something goes wrong, thats no reason to give up there are a number of things that you can do to get back on track. The Right Fueling Solution for Endurance Runs - Marathon Training Academy It is always a good practice to start out adequately hydrated before a long run or race. Fellow U.S. marathon stars Sara Hall and Emma Bates also relied on UCAN to power them to top 10 finishes at this year's World Championship Marathon. Most first-time marathon runners will be out there for at least 4 hours, so fueling before and during your run is critical to performing your best and feeling good doing it. I am a Registered Dietitian with my Masters in Public Health. Assuming you have carb-loaded the day before the race, your body can store up to 2000-2500 calories overnight. The fueling begins 15-30 minutes before the race start. For some, the gels available at most aid stations will suit their needs. For Hammer gels, the top three were maltodextrin, water, apple juice concentrate (apple cinnamon) or tapioca syrup (for the chocolate variety). None of the gels deliver any protein, fat or fiber while there are very similar amounts of carbs and sugar. Third, just because its an easier method doesnt mean you wont need to experiment. But if you go out and do 10 miles at race pace, you might need 4-6 gels to fuel your workout. Please note that with the COVID19, delays can be longer, WE SHIP INTERNATIONALLY We ship in South Asia, send us an e-mail : sales@generationucan.com.au. Use our Marathon Nutrition Calculator to practice your nutrition strategy in training, and pay attention to your body during these sessions. UCAN Partners with San Francisco Marathon to Fuel Runners Sugar-free Dialing in your nutrition approach takes time since trial and error is the most effective way to arrive at a nutrition approach that works for you. For all but the last 30-45 minutes, use the Strategy 2 regimen above. It is recommended to mix this with 20-24 oz. I dont feel the soreness or aches and pains after a long run and I still have energy 2 or 3 hours later. (Ucan) Angie prefers to take one serving of Ucan before the race and then carry one serving in a small hydration bottle and sip it as she goes. Clinically proven to help maintain stable blood sugar, LIVSTEADY supports increased productivity, sharper focus, and optimal energy levels. At first glance, I was concerned with isomaltooligosaccharide one of those long ingredient names that falls into the if you cant pronounce it, dont eat it trap. Maurten is a fast-acting energy source that allows you to easily digest and use a large amount of carbs which has shown to enhance performance. Ucan is definitely the way to go for me. Maurten is a fast-acting energy source that allows you to easily digest and use a large amount of carbs which has shown to enhance performance. The longer you run, the more calories you will burn. Required fields are marked *. Hey MTA! If youre taking in sugary sports nutrition, do it later in the workout. Our slow-releasing energy source, SuperStarch, is changing the way runners fuel their training! Operations | Marathon Petroleum Corporation My hope with this section is to provide some insights into the common fueling methods so you can experiment to see what works for you. For example, I use UCAN (full disclosure they now sponsor me) in my marathons. Sign up to get 20% off Training Plans and get weekly tips from Greg himself! First, youll plug your numbers into our Marathon Nutrition Calculator. As a professional runner and nurse anesthetist, Sarah Sellers relies on UCAN to energize smarter before her morning long runs. For athletes with body composition and weight loss goals, a recovery drink with steady-release carbs instead of sugar will keep the body in fat-burning mode for longer post workout and can also help curb post-run hunger. 1 serving of Energy Powder has 20g of LIVSTEADY carbs and delivers 60-90 minutes of steady energy; 1 serving of Edge has 15g LIVSTEADY and delivers 45-60 minutes of steady energy. It has been a game changer for me in terms of recovery. I finally feel like Ive solved the fueling puzzle for my runners.. I ran strong through 20 miles, then the wheels came off. This worked well until one time when it was just too much for my stomach during the, Remember, this is the fueling approach that works for me and every runner is different. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Prime your mind and body for peak daily performance with the leading fuel for long-lasting energy. You can get away with poor nutrition habits at shorter distances. How many calories you consume in a marathon training session depends on the sessions duration, intensity, and body weight. When I use UCAN, I drink a full serving of the Energy Powder 30 minutes before I start. Listen the podcast bellow! Load up with multiple servings of UCAN pre-workout if youre training for over 90 minutes and want a longer burn of energy. As you will soon understand, it's virtual impossible for an ultrarunner to replace all of the calories they burn during an ultramarathon. This is the key ingredient in UCAN products and what sets it apart from other fuel sources. This is essentially to try to get you to stabilize energy and blood sugar levels. how this blueprint was created -Emily H. VERY FIRST MARATHON! You have steady energy for the bulk of the race and avoid the GI issues found with the fast-acting carbohydrates but then get the big energy burst in the home stretch. (2012), Subscribe for updates and get the FREE eBook:5 EASY ON THE GO SNACK RECIPES, Your email address will not be published. As a pro, hes won 22 National Championships and has been named to three United States Olympic Teams. UCAN fuels a wide range of elite and everyday athletes, from 4x Olympian Meb Keflezighi when he crossed the finish line to win the Boston Marathon to beginner runners training for fitness and. Aim to consumer mostly liquids such as energy gels, plus electrolyte mix and water. In examining the labels, this is what I found: Maltodextrin, of course, is an artificial sugar. As an Amazon Associate, I may earn from qualifying purchases. Theres no chewing required, and in a matter of seconds, you will have another 20-30 grams of carbohydrates flowing into your bloodstream. Find out what the best food options are before a weekday run, a long run and race day. 2023 Nutrition for Running. Marathon Nutrition Blueprint - Runners Connect The Guaranteed Formula To Never Hit The Wall Again GET MINE NOW - $79 This is a one-time payment and you get lifetime access, so you can get custom race fueling plans for any future races from the half marathon to the ultra. I have to admit I don't use anything and maybe i'd get my sub 2:50:00 if I experimented more. Username or email *, Email address *. So it's important to train my body to digest those gels. Stomach troubles derailing your marathon fueling? How to Perfect Your Marathon Fueling Strategy with Coach Greg - YouTube Low-calorie electrolyte mixes not only provide fuel and hydration but also increase absorption of carbohydrates. All Rights Reserved. Fuel early and often! document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Motivation | Community | Knowledge . THANK YOU, ANGIE! Stations | Hydrogen Fuel Cell Partnership -Jen M. I ran my first marathon this past Sunday and I am so proud of myself! Experiment to see the quantity and frequency that provides the best energy with the least GI distress. If you are truly unable to eat anything the morning of a marathon, I would recommend drinking something with carbs such as 100% fruit juice or sports drink. I too struggled with the gus and hammer gels for my first 3 marathons. As a MTA follower you can get 15% off by using the code MTABERLIN at checkout. Rather, your body weight should stabilize as your training load and performance increase. You can concentrate the Energy Powder with 4-6 oz. Drink 1 serving of UCAN around25km. If your calorie expenditure is greater than your calorie consumption, you will start losing weight and you will no longer be able to fuel your workouts. UCAN's breakthrough complex carbohydrate, LIVSTEADY, delivers consistent energy without the unhealthy, jittery blast you get from caffeine and sugar-laden products. Not only do you have the challenge of making sure you dose at the right intervals to avoid the sugar crash but just when you need carbohydrates for the last part of the race, your body cant tolerate it as well (which is why its recommended that you dilute your carbohydrates more in the latter parts of the race). Unfortunately, most runners simply stop ingesting as much fuel since their GI system is upset and this leads to under fueling and often a slow down. 4-8 oz. Fuel smarter on-the go with our sugar-free energy gels. As you know, I give you my honest feedback on all products. For both UCAN and food, drink water with electrolytes (but no fast acting carbohydrates) every 15 minutes. You may be carrying some food, but you should also know what will be available at the aid stations along the marathon course. You can drink it without any liquid. You can practice various methods of carrying and consuming your nutrition so that on race day you are not burdened with anything more than the physical goal youve set for yourself. If using the Plain UCAN, mix with a scoop of protein powder or with sugar-free electrolytes for flavor. water or sports drink Hydration Tips During Exercise Begin exercise in an adequately hydrated state HOW DOES SUPERSTARTCH WORKS FOR DELIVER STEADY ENERGY? You should still have a carb-based breakfast on race morning to make sure that your carbohydrate stores are completely topped off. Some may not consider fat a nutritional value but being able to burn fat makes it worthwhile. They have 2 types of gels and 3 drink mixes. Sara has Cran-Raz UCAN Energy as her pre-race meal before her marathons to load her muscles with glycogen and sips on a bottle of UCAN leading up to the race start. Marathon Fuel Before Running This one is kind of given, you need to make sure in the days leading up to the race, you are only eating those foods you know sit well in your stomach. As a result, most runners begin their search for their optimal marathon fueling with this traditional fueling method. A pre-workout meal before a long run or race may include: This is a good combination of high carb, moderate protein, and a small amount of fat. All Rights Reserved. Runners often skip fueling because they cant figure out when to eat or what to eat in order to feel good throughout a workout. UCAN comes in powder and portable forms, so it can be mixed as a liquid or carried like a gel. An average runner will burn anywhere from 400-600 calories per hour during an easy-to-moderate run. fructose and glucose) and maltodextrin have been used in a big way by sports nutrition companies to fuel runners. All runners need to start practicing pre race meal for the morning of the race. You may not feel you need the fuel that early on, but it is better to start fueling early rather than waiting until its too late. Nothing new on race day. That will tease out any flaws in your nutrition approach since youre subjecting yourself to as much of the race day stress as possible. UCAN is a slow-release fuel with the benefit of not having to fuel as often and avoiding blood sugar spikes and crashes. You breathe heavily and, You dont have to be a runner for long before you, I love the 5K. LIVSTEADY also has a very low osmolality, meaning it exits the stomach quickly and does not require lots of water to digest. Edge won't give you a sugar rush like a typical energy gel, and you don't need to chase it with water to digest it. GO SHOP! who was introduced to UCAN by his nutritionist while training for the 2009 NYC Marathon. Los Angeles Refinery | Marathon Petroleum Refineries Protein bars. The lighter you are and the less body weight you have, the fewer calories you will burn. You will discover whether you prefer fluids or solids or a combination. The energy source that powers UCAN energy products is called LIVSTEADY, a low glycemic, complex carbohydrate that breaks down at a steady rate over time, almost like a time-released source of energy. Learn more here. In this strategy, you arent using fast-acting carbohydrates that create the quick shuttling of carbohydrates from the gut to the blood stream (and creates the spike/crash cycle). This is an important step to having your gut able to tolerate different carbohydrate foods. You can drink water to help reset your stomach if it starts to turn in the middle of your run. Ahead of hard workouts and especially race day, your diet should consist of mostly carbohydrates which are the best fuel source for high-intensity exercise. Most sports drinks and gels also include electrolytes. UCAN Fueling 14 Runners at the Marathon Trials (Sponsored) Depending on the marathons start time, you dont necessarily need to consume a full breakfast before the race. I've switched to SIS gels for in race. 2023 Marathon Training Academy. In my long quest to find the optimal fueling solution for my needs, I have found Maurten and UCAN to be the products that work best. . Forming a hydration plan for athletes will depend on your sweat rate and electrolytes lost in sweat. half of a bagel with low fat cream cheese, a glass (roughly 8 oz.) Plus, the tangy, citrus flavor provides a refreshing treat when you feel like you've hit a wall. I had some stomach discomfort but I knew that the carbs would do me good. Our Marathon Fueling Guide will help you nail your nutrition, give you tips on how to fuel with UCAN, and teach you to avoid the pitfalls that many runners fall into. Drink a 2nd serving of UCAN around 15km and a 3rd serving around Mile 25. Check out the Energy Lab blog for recipes, podcasts and posts that will help you optimize your training and nutrition! Maurten uses a hydrogel technology that makes the fuel super easy to digest and quickly accessible as you run. Soups, broths, salted nuts and nut butters, dairy, breads, crackers, and pretzels can be great to incorporate in your overall diet to help improve sodium intake. We are all individuals and respond differently to the foods we put in our body, so no article or expert can tell you what your perfect nutrition plan is right from the start, shares Seebohar. Another big plus is that the regimen on race day is much simpler. and college teams rely on UCAN to be at their best. This review is based on my personal experience. You also need to practice your calorie intake in pre-race training sessions in order to train your gut. The amount of UCAN you take at each point during the race will vary based on the individual, but most people will consume a total of 1-2 servings during the race. Strategy 2 - Slow Acting Carbohydrates Do you have trouble fuelling before or during your training? I therefore recommend UCAN Hydrate during runs that are above 45 degrees and in the days leading up to the race. Sports drink will also provide carbohydrates and electrolytes (more on that below). Consume 1 serving Energy + Protein within 30 minutes after a long run or hard workout. Having breakfast before a marathon creates a buffer like nutrition insurance which provides you with some extra carbohydrates if you under-fuel during the race. With LIVSTEADY, you dont get the spike & crash in blood sugar and energy that you do from fueling with simple carbs. I cant honestly say that I have tried all of them, but I have tried many varieties and have experimented with a combination of gels and energy bars during my long training runs and races. Try Run Team Free With some experimentation, you can use more or less UCAN each feeding and/or take it more and less frequently. Many people rate UCan as a great product for sensitive stomachs. For longer events I like Tailwind too. For an 8:00 am race, that means having breakfast at 4:00 am. -Johanna M. Shout out to Angie Danzer Spencer for helping me meet my goal of finishing a marathon feeling good rather than hurting! For years, I watched well-trained runners fail because of the nasty effects of sugary gels and chews, says Coach Greg McMillan, whos worked with all levels of runners from Olympians to first time marathoners. Marathon Fueling with Pro Runners Sara Hall, Emma Bates and Coach Greg McMillan Marathon Fueling with Pro Runners Sara Hall, Emma Bates & Coach Greg McMillan Watch on In this blog, we dive into the fueling routines of some of the fastest women marathoners in the world. To gather a stronger understanding over time of how much you need so that you are optimally fueled on race day, without hitting the wall or having stomach problems. From the stomach upset to the spike and crash of energy, the athletes were being robbed of great performances simply due to a lack of perfect nutrition.. Top dietitians, elite trainers and more than 400 professional Refreshing, sugar-free electrolyte drink mix. heat exhaustion. It comes in seven different flavors, including one caffeinated flavor (matcha). LEARN MORE ABOUT RECOVERY NUTRITION FOR RUNNERS. Without the right marathon nutrition plan, your engine is running on empty, your body wont have the building blocks it needs to adapt, and you wont hit your goals. Energy bars. Since the marathon lasts 2, 3, 4, 5 and even 6+ hours, it makes sense youd need to fuel to maintain your blood glucose level. The Great Fueling Experiment of 2020 | McMillan Running Nailing your nutrition is a key aspect of marathon training and racing. UCAN PRODUCTS. When you first start running, its hard. Then once that is dialed in, try it in a tune up race. Fueling The Pursuit is the UCAN podcast that feeds your obsession to optimize performance and health with cutting-edge insights from top athletes, world-class trainers, nutrition experts, and ordinary people doing extraordinary things. Sports drinks are another option for fueling that include carbohydrates and help with hydration. Thats where strategy #2 comes in. UCAN is a slow-release fuel with the benefit of not having to fuel as often and avoiding blood sugar spikes and crashes.