Fuel training for a long runs like marathon, ultra marathon or Ironman is not just walking up and getting the feed bag on, you have to experiment or you will not like the end result of the meal.  Nothing worse than abdominal distress at mile 20, when all you were worried about ‘the wall’.  The secret to a successful race isn’t just about clocking miles; it’s also about mastering the art of mid-race nutrition. Let’s embark on this culinary journey, exploring gels, waffles, beans, chews, and real food, while also ensuring those with dietary restrictions can join the feast.  

The Importance of Mid-Race Nutrition

Imagine your body as a high-performance sports car. You wouldn’t set off on a 26.2-mile drive with an empty tank, would you? During a marathon, your body burns through its glycogen stores faster than you can say “carb-loading.” To keep your engine running smoothly, you’ll need to refuel with around 30-60 grams of carbohydrates per hour, equating to about 200-300 calories.  This can be done with a variety of options.  

Training Your Stomach

Just like you train your legs to handle the distance, you need to train your stomach to handle mid-run nutrition. Here’s how:

 Make sure you don’t overdo it in the beginning. Train to eat like you run, eat small amounts of your chosen fuel during short runs.  As your body gets used to it, increase the quantity and frequency.  Practice eating closer to race start time. This means adjusting your breakfast routine to see how your stomach handles different foods pre-race.  Also, like your race training,  you don’t wait until a couple of weeks before the race to start your fueling strategy.  Fueling is part of the long range training goals.  

Here are the most popular ways to fuel during your race and how to train with them.  Some may not work for you, or one may be best, or a couple may work together.  I fuel with three sources during my runs; real food, waffles and gels and it works for me.  Also, some may work better earlier than later, also.  

Gels: The Energy Shot

Gels are like the espresso shots of the running world. Compact, potent, and designed to give you that quick energy boost when your legs start feeling like jelly. The key to using gels is to experiment during training runs.

Make sure you try different brands and flavors: Your taste buds may have a heated debate over whether they prefer citrus zing or chocolate fudge.  See when they work best, during your run.   Some runners find their stomachs prefer gels early in the run, while I feel they are effective in later miles. Always wash gels down with water, lest you want your mouth to feel like a glue trap and your stomach to absorb the shock of the glucose. For those with allergies, many brands offer gluten-free and dairy-free options. Always read the labels.

Waffles: The Snack for the Fancy Runner

Waffles are the elegant, crunchy cousin of the gel. They are designed after the Dutch stroopwafel. They provide a mix of carbs and sometimes a bit of protein and fat, making them a more substantial option.  These will take a little more practice than a gel, but makes a less impact on the sugar shock side.  I like to throw one in mid race to break up the gels.  

A couple of waffle tips.  Break them into pieces: Easier to eat on the run and prevents that awkward moment when you’re trying to chew and breathe simultaneously.  Definitely practice this, you don’t want to aspirate at mile 13.  Unlike gels you can get a bead on the taste without running.  There are may flavors or you can get the original.  The flavors include  honey, berry, chocolate and others, so find your favorite.  There are gluten-free varieties if you have a gluten intolerance.

Cost savings tip:  You can save a bunch of money if you just get a regular stroopwafel in the grocery store.  It has more calories, but basically the same makeup.  It is higher in fats, though.  But you are running a marathon.

Beans: Not Just for Chili

Energy beans are like the jellybeans of the running world, but without the risk of ending up with buttered popcorn flavor in the mix. They’re small, chewy, and come in a variety of flavors.  

Bean tips:  It’s easy to down a whole pack, but start with a few at a time to see how your stomach handles them.   Beans can be sticky, so wash them down with a good gulp of water.  Also, like gels there could be a sugar shock so water dilutes the sugar.   If you have allergies, some beans contain soy or other common allergens, so read the ingredients.

Chews: The Gummy Bears of Marathon Running

Energy chews are a fun, chewy option that provides a steady release of carbs. They’re like adult fruit snacks, but with the added benefit of keeping you from bonking at mile 20.  

Chew training tips.  Make sure you practice chewing with these like you do with the waffle.  It sounds silly, but you need to be able to chew and breathe simultaneously.  Some of the chews are sticky and you may not like the feeling of that on your teeth, so try a couple of different brands.  Once again if you have allergies, check the ingredients.  There is a basic formula to these each company has is own recipe.  

Real Food: Because Sometimes You Just Want a Sandwich

Some runners prefer real food over pre-packaged energy products. Options like bananas, pretzels, or even small sandwiches can be great, especially if your stomach doesn’t agree with gels and chews. I like to do a banana 20 minutes before and sometimes at the halfway point.  I also may pack a honey and peanut butter(light smear) cut in fours for a mid marathon snack.

Real Food Tips. Choose foods that are easy to carry and eat on the run.  Start incorporating these foods into your long training runs to see how your body reacts.  Foods high in fats are probably will probably not agree with you on your run, unless it is an extended journey(ultras, ironman), so choose wisely and experiment.  

Timing is Everything

Training yourself to eat closer to race start time is crucial. It’s like teaching a cat to love water—possible but requires patience.  But most important on race day, go with what you know.  The more you know and have practiced, the better you will fuel your run.  

Experiment with breakfast and food before your run.  Try different foods on your long run days. Oatmeal, toast with peanut butter (if you’re not allergic), sandwiches, pancakes  or even a smoothie can work.    250-300 calories an hour before is a good start.  Drink a adequate amount of water but stop about an hour before the race to avoid too many pit stops.  Then resume hydration during the race.

Hydrations is very important to implement during your whole race, but especially when eating on the run.  It will help digest and be a vehicle for your nutrition during the race.  You will need 16-30 ounces of fluids an hour based on your weight and sweat rate.  

In conclusion, mastering marathon nutrition is a game of trial and error, much like finding the perfect Netflix series. You’ll need to experiment with different types of fuel, practice eating on the run, and adapt to your body’s unique needs. By the time race day arrives, you’ll be a well-oiled, fully fueled running machine, ready to tackle the racewith the confidence that your stomach won’t stage a rebellion at mile 18. Happy running, and may your gels be tasty, your waffles be crunchy, and your beans be plentiful!