As my tummy began to grumble around mile 9, I found myself wondering, how much should I eat while I run?
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| If I'm running 17 miles, should I eat something huge like this during the run? |
The best nutrition calculator that I've found is the Portman Calculator. Check it out! It's super easy to use.
FIRST go to www.portmancalculator.com, select the calculator type (change to the EXERCISE tab) and fill in your activity, intensity, workout time, and weight:
-25 ounces fluid
-254 calories (38grams carbs) and
-10 grams protein
I assume that this fluid requirement must vary with the temp...it was 80 degrees by the time I was done with my run so I know I probably needed and drank more than 25 ounces of fluid.
I probably hit right around 250 with the calories during my run, but I am sure that I didn't get that much protein. I'll have to work on finding a mid-run protein source.
Do you like to eat/drink DURING your run?
I used to HATE eating or drinking during runs, but I actually really look forward to it now. I've been craving ice cubes big time during my runs with this heat...
This is SO helpful! I've never taken gels or anything during my runs, but now that I'm training for a marathon, I know I have to. And I've been completely lost on what to do/where to start/how much to eat and drink! Thanks, K!!
ReplyDeleteThanks for sharing this! I have always wondered if I am eating enough when I am running a lot. Once I start training for something I will have to use this. There are days when I eat good and get enough, but then I can tell when I don't because the next day I will be a famished brat that wants to eat everything in sight!
ReplyDeleteThis is very helpful! I'm at the place where I hate drinking or eating during long runs, bc it always seems to negatively affect my stomach. But knowing exactly how much I need to take in will def minimize that! Bc let's be real, for long runs over 12miles, I def need to start consuming some calories other than sips of gatorade!
ReplyDeleteThis is a very useful tool. I am going to have to check it out.
ReplyDeleteWhat an awesome tool and post! I should have known you'd know about this! ;)
ReplyDeleteI've been thinking about fuel during runs a lot lately, and this is super helpful. What are your favorite fuel sources? Do you have anything before or just during?
Great long run!!
ReplyDeleteI love the Portman calculator, it's a great resource. I usually eat on runs over 13-14 miles, and mostly honey stinger chews or dried fruit. I cannot stomach gu/gel but I'm found what works for me.
ReplyDeleteSometimes I feel like you are my brain twin. I just started to write about this this morning, and I found this during my surf-the-web-while-blogging break. That calculator is cool!
ReplyDeleteHi! I hate to eat/drink when I run (my pr in the half actually happened one race when I totally forgot to eat anything beforehand),but am trying to get better about it - love the calculator for help with this!
ReplyDeleteGreat post. I always just eat a cliff bar before any lonish run and then try to stuff my face with fruit and water post run. works out pretty good for me:)
ReplyDeleteThat is awesome!!! I don't like to eat or drink before, during, or after. I'll drink water if I'm at the gym, but otherwise. HOWEVER, lately, I've been noticing that I'm STARVING during the middle of the run. That's definitely due to bad choices on my part (and not planning) so I'm working on it!
ReplyDeleteThanks for sharing that! I'll have to check out that site.
ReplyDeleteI found out that eating during my run makes my stomach upset. The best for me is to eat A LOT the night before and drinking Gatorade during the run, then I'm fine! Last weekend I did an 18 miler and only had 2 pieces of gummi bears while running for 3+ hours. In the past, I was worried I would run out of steam and would hit the wall and kept eating and I always got sick. Running really helps to understand our own bodies!
ReplyDeleteI am so glad I stumbled on your blog and specifically this post - I will have to use this from now on for my long run!
ReplyDeleteThis is a very helpful post, thank you for sharing! I never know how to get my fuel intake quite right. Actually I`m still a little at a loss as of what I to eat but I`m getting more into it and being a little more creative. I don`t always only want to rely on gels. Especially on easier runs that still require some extra fuel/hydration.
ReplyDeleteI am yet to eat during my runs. Confession - I'm kind of scared. I don;t want to get sick, I don't want to eat unnecessary calories...but I know that in the next few weeks, as I get into my more than half marathon long runs, it's going to be critical. Thanks for posting the calculator link - I am definitely going to try it!
ReplyDeleteThat calculator is really neat! I usually have water when I workout, but I rarely eat anything. Of course, I haven't been doing anything too intense lately.
ReplyDeleteOooo, interesting! I've been wondering how I should fuel when I start my longer runs in the upcoming weeks. I usually take 2 gels on 12-13 mile runs, and i'm starving by the end.. I think I need to figure out how to eat a bigger breakfast that doesn't affect my run. Such a delicate balance.
ReplyDeleteI feel like this is a lot less than most people would say to eat/drink. For a marathon, it says I only need about 380 calories during the race, which is less than four gels, right? I don't take gels, but chews...and I probably barely manage to get in that many calories. Most people would probably say to drink more, although I find that after awhile I don't want to eat/drink AT ALL...although I probably still need to. But grabbing a cup at each aid station and drinking what I want seems to work out pretty well. For the most part, I've found I don't need much during long runs up to about 14 miles.
ReplyDeleteim all about gels during races and usually during training too. theyre easy to get down and even the texture is sorta gross, its easy and fast.
ReplyDeleteThis is really interesting. I hadn't tried this calculator before and just tried it out. Thanks for sharing. AWESOME pace on your long runs! Hope I'm that fast one day :)
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