Choosing the Right Nutritional Aid

Understand how they work and how you can maximise their effectiveness

by ULTRARUNNER MAG
2 years ago

The best way to make the most of running nutrition aids is to understand how they work and what you can do to maximise their effectiveness. Used in the right way they can definitely help you reach your goals. However, it is important to choose the right type and as there are so many different types available it’s important that you do some research before making a purchase.

If you’re looking for something simple and affordable, try using gels, chews or bars as they provide quick energy without having any negative side effects (such as GI distress). Hydration drinks are commonly used by ultra runners before and after exercise to help maintain hydration and replenish nutrients lost during running.

When choosing a nutrition aid, there are several factors to consider. First, you should think about what kind of runner you are and how much time you spend training. Using supplements or gels during long runs or ultra races could help improve your overall performance as well as recovery after running sessions. Second, another important thing to keep in mind when deciding whether or not something like an Energy Gel is right for your needs is safety. Some products contain artificial sweeteners such as sucralose which has been linked with cancer risk, others contain high amounts of sugar which can cause gastrointestinal distress such as diarrhea/constipation. There are so many great organic options out there now which eliminates most of these concerns.

Read on to find out more…

What is an Energy Gel?

An energy gel is a type of sports nutrition that provides your body with quick carbohydrates and electrolytes. It’s usually made up of maltodextrin, which is a type of carbohydrate that can be absorbed quickly by the body.

Energy gels are most often consumed during longer duration running sessions or races where you need to keep your blood sugar levels stable for an extended period of time. They’re also used during high-intensity exercise sessions because they provide energy without causing stomach distress like other types of food might do if you eat them too soon before or after working out.

Maple syrup energy gels

Protein Rebel Maple Ignite Natural Energy Gel
Tasty, light Canadian maple syrup and sea salt with no artificial ingredients. Vegan and gluten free.
£1.99
Read our review here

What is an Energy Bar?

Energy bars are a convenient and portable way to get your energy needs met. They’re high in carbohydrates, which give you the quick burst of energy that helps you power through your run or workout. Energy bars can also contain other nutrients like protein, fibre and fat, all of which are important for ultra runners.

Energy bars come in many different flavours and textures, so there’s something out there for every runner’s taste buds!

Rawvelo Chocolate Orange Bar
Their organic and vegan-friendly Energy Bars are low on the glycemic index. That means they provide sustained energy release during running – instead of the dreaded spike and crash.
From £10.69 for 5 bars
Read our review here

What are Energy Chews?

They come in a variety of flavours and colours, and they all promise to help you run longer, faster, and stronger than ever before.

Energy Chews are small packets filled with a concentrated mix of carbohydrates that provide an immediate burst of energy when consumed during running. This quick release of energy allows athletes to perform at high levels without experiencing fatigue or exhaustion during long training sessions or races like ultra marathons or multi-day events.

Science in Sport Beta Fuel Energy Chew
They are super easy to consume and deliver 46 grams of carbohydrate to improve and maintain optimum performance.
£1.98
Read our review here

What is an Energy Hydration drink?

An energy hydration drink is designed to help ultra runners maintain proper hydration during long endurance events. These drinks are formulated to contain a balance of water, carbohydrates, and electrolytes (such as sodium, potassium, and magnesium) to replace fluids and minerals lost through sweat.

It is important to note they should not be used as a replacement for water or a balanced diet in order to maintain overall health and wellness.

Mountain Fuel Energy & Recovery single sachets
Designed to provide the body with the energy and replenishment to cope with any type of intense physical activity.
£1.80-£1.90
Read our review here

Don’t just take our word for it… Hear are the thoughts of top ultra runner Kilian Journet

“When running long distance hydration and nutrition are key for performance but also to recover faster after our exercise.

Running long distances (over 8h) I try to stay on the 200-250kcal x hour, normally eating gels or some solid food in aidstations. And drinking it depends a lot about the temperature but I try to be on 1L every 2 hours. Normally I drink only water or change from water to water with electrolites.

On shorter races (up to 5h) I drink much less, about 250cl per hour maximum, knowing that being a little dehydrated doesn’t affect the performance on short races.

When it comes to long runs or climbs in the mountains where I need to carry everything, this ratios are not possible any more, when doing a 20 or 40h trip I try to eat a gel (100-200kcal) every 4h and drink about 1l every 5-8h.”