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Gels, Bars and Fluids: Racer’s Replacers!
By Dave Grotto, RD, LD, CLL
The nice thing about gels, bars and fluids is their convenience factor. Many are easy to carry and consume before, during and after training or the event. Once you’ve made the decision to use them, what kind of ingredients should you be looking for? Equally important - how do you use them? Well, here’s the lowdown on the breakdown:
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Product |
What to look for? |
How to use? |
|
Fluids |
Avoid high fructose beverages.
Look for a combination of carbohydrate sources to supply quick and long term energy such as maltodextrin and fructose.
Look for beverages that contain sodium and potassium.
Caution: Some products contain caffeine and other stimulants that may not be well tolerated for some individuals.
|
Drink approximately 16-24 ounces 1-hour before the event.
Determine your fluid needs during training – typically 4-8 ounces every 15 minutes of activity.
Replace fluids after activity. Sports drinks can be used in conjunction with high carb sources such as gels and bars to replace depleted glycogen. Otherwise, high carb drinks can be used instead to help replace both fluids and carbs after the event.
Check urine for concentration. You should see ‘clearly’ now! |
|
Bars |
Typically, sports bars are more concentrated in carbohydrates than drinks or gels.
Calories range from 120 to 300+! If you’re not burning them, you’re storing them.
Caution: Some products contain caffeine and other stimulants that may not be well tolerated for some individuals.
Beware of bars boasting of soy protein and fiber. Both can be a source of gas and GI discomfort while training and racing. Better to use them AFTER running.
|
Bars can be incorporated into a pre-event meal and are typically tolerated up to an hour before the event.
In ultra-endurance events, bars work well if you have the need to ‘eat’. Many runners report better tolerance if the bars are consumed gradually over 30-45 minute periods.
The goal of the recovery period is to replace depleted glycogen stores with readily available carbohydrates. Bars can certainly help in this area.
|
|
Gels |
Most have a blend of carbohydrates such as maltodextrin and fructose.
Most of them contain around 25 grams of carbohydrates.
Caution: Some products contain caffeine and other stimulants that may not be well tolerated for some individuals.
|
ALWAYS consume plenty of liquids when taking gels.
Typically, 1 pack 15-30 minutes before and 1 pack per 45 minutes of activity will suffice.
Consume about 15-20 ounces of fluid with each packet. |
Don’t forget! Practice with these products BEFORE the race! You may discover your body’s ability to tolerate them to be an issue if you don’t.
Congratulations Athletes –
Park Forest Scenic 10 Miler –
Mandy McMillan – 1:14:42 – 12th in age group
Jennifer Quinn – 1:16:39 – 9th in age group
Tanya Brooks – 1:47:40
Kevin McCarthy – 57:53 – 7th in age group
Damon Miller – 1:28:00
Dawn Spaulding – 1:32:17
Tracy Hixon – 1:44:28
John Ruberry – 1:08:37
Dan Daly – 1:10:27
Paul Dean – 1:19:02
Tom Moran – 1:19:12
Geoff Wilson – 1:09:21 – 4th in age group
Casey Barton – 1:35:30
Chuck Aron – 1:40:16
Thurman Gills – 1:27:07 – 12th in age group
Kay Golden – 1:54:26 – 4th in age group
Park Forest Scenic 5 K –
Tony Golden – 31:28 – 1st in age group
Please report your race results, including notes – P.R.’s, etc. –e-mail bill@coachleach.com
PEAK Performance Training continues – the 6 week “EARLY FALL” 2004 PEAK program begins on Wednesday September 8, 2004 – at the CARA Board – please visit CARAruns.org for details.
GOOD LUCK to all PEAK and GAIT Runners in the continuation of your 2004 racing season!
Questions? Please forward questions to coachleach@coachleach.com – we look forward to your questions.
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Coach Bill Leach
2400 North Sheffield Avenue
Accelerated Rehabilitation Center
Chicago, Illinois 60614
773-793-3917
www.coachleach.com |
David W. Grotto, RD, LD, CLL
American Dietetic Association Spokesperson
Director, Nutrition Education at the Block Center for Integrative Cancer Care
www.nutritionhousecall.com
Telephone: 630-415-9825
Fax: 630-941-8762 |
