You should consume one of these gels every 17-30 minutes or once every couple of miles. So lets take a look at how the Ucan bars stack up against the Gu Energy gels and Hammer gels when it comes to ingredients and nutritional value. For me, Ucan bars deliver taste (notably chocolate), a powerful fix of fuel and ingredients I feel comfortable with. And, runners are using more food and food-like products (dates and figs seem to be very popular at the moment). Lastly, body weight significantly affects how many calories you burn while running. (2012), Subscribe for updates and get the FREE eBook:5 EASY ON THE GO SNACK RECIPES, Your email address will not be published. The lighter you are and the less body weight you have, the fewer calories you will burn. water or sports drink, Begin exercise in an adequately hydrated state, Drink a couple sips or gulps (approx. Some questions you might ask yourself, and test in training, to dial in your UCAN usage: You should use the nutrition that you plan to race with for your training as well for the following reasons: All of these reasons are best covered during a race simulation day where your intensity level and length of workout is as comparable as possible to what you will actually do on race day. The longer you run, the more calories you will burn. Delivers a steady stream of energy to the mind and body. These foods can cause GI issues such as bloating, gas, constipation, and/or diarrhea. Running Articles and Videos, Find Your Running Training Plan Depending on the marathon's start time, you don't necessarily need to consume a full breakfast before the race. Although the packaging a bit bulky compared to others. Theres no chewing required, and in a matter of seconds, you will have another 20-30 grams of carbohydrates flowing into your bloodstream. By the end of this article, youll know how to execute the perfect marathon nutrition strategy on race day. It comes in seven different flavors, including one caffeinated flavor (matcha). "UCAN gives me 2 to 3 hours of sustained energy . Since this process takes time and requires lots of water, it means fluids can slosh around in the stomach for a while, potentially causing problems.. And the station in Coalinga means you can take . Experiment to see the quantity and frequency that provides the best energy with the least GI distress. FREE SHIPPING Get a free shipping on all orders over $200 (Australia), HAVE A QUESTION? Gels. Heres how to use UCAN in your training. 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. If you are traveling for a race, make sure to bring some of your usual pre-workout fueling options as well as plan ahead and search the area you will be staying in to find some options for pre-race fueling. After working with thousands of marathoners from charity marathon groups to Boston Qualifiers to Olympians, I wanted to provide a quick overview of the three most common strategies that Ive seen work. In general, before a long run or race, youll want to decrease your fiber intake such as beans, high-fiber fruits and vegetables, whole grains, seeds, etc. I have used them effectively during races, as well as runs. My running buddies use it too! For an easy 10-mile run, you may only need a gel or two. Learn more here. UCAN is a slow-release fuel with the benefit of not having to fuel as often and avoiding blood sugar spikes and crashes. Stand at the 25-mile mark of any marathon and youll see lots of runners (and Ive been one) who clearly stopped fueling adequately and are left to struggle to the finish line. Osmolality is a term describing how quickly a solution clears your stomach and enters the gut. 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.. with elite U.S. marathoner Emma Bates about the mindset that led her to finish 2nd at the 2021 Bank of . I also drink it on a daily basis just to keep my electrolytes in check in the summer months. Electrolyte needs are very individualized but a good starting point is to consume 500 to 1000mg of sodium per hour during exercise. Energy bars. It can be tempting to lose weight in the hope that it will make you faster, but this plan will eventually fall apart. Many runners consume sports drinks, electrolyte mixes, or sodas during a marathon. If you are planning on taking on fuel during your race, you can probably get away with around 300-500 calories before the race, if you run 1:20 or under so will not be needing fuel, try to have 500-800 calories. And remember, practice your fueling and hydration plan during training! When my body needed a boost and a cheerful volunteer offered up a free packet of energy in an easy-to-open package, who was I to argue? . It's been a game changer for my energy and recovery. This rise and fall (or commonly called the spike and crash) cycle would be interrupted by the regular dump of glucose into the blood stream so that the blood glucose level would remain at optimal levels. Salty sweaters may do well with The Right Stuff, Drip Drop or salt tabs to get enough sodium. Try our product quiz. Though it should be noted that you still must work out the amount to ingest so your blood glucose level doesnt drop. That effort will help you work out the kinks and give you rock solid confidence that your race day nutrition will be spot on. If youre taking in sugary sports nutrition, do it later in the workout. For the vast majority of athletes, your ideal running weight is roughly 10 lbs heavier than what is suggested by our Running Weight Calculator. Maurten ProductsI have tried all of the Maurten fueling products. This is essentially to try to get you to stabilize energy and blood sugar levels. Meb is considered one of the top American Distance runners of the last 2 decades. No matter your marathon time, you can simply feed once every hour to maintain steady energy. Studieshave shown thatcarbohydrates in liquid form are the best food to consume during a marathon for most runners. Weight loss is not always a good thing. This field is for validation purposes and should be left unchanged. Healthy, efficient calories for better hunger control. You have to consider what to eat as well as when and how often to eat (or drink) as well. Many people rate UCan as a great product for sensitive stomachs. There are benefits of carb loading for runners 2-3 days in advance of the race. Based on fueling and hydration recommendations, you may need 1-2 scoops per hour of racing. I dont feel the soreness or aches and pains after a long run and I still have energy 2 or 3 hours later. Traditional energy gels and sports drinks with maltodextrin and simple sugars have a high osmolality, which is why many runners experience GI distress when they consume them repeatedly. Everyones body is unique and can handle different types and amounts of food before a workout. SuperStarch is a smarter energy source to avoid the spike & crash in blood glucose that commonly occurs with most simple carbohydrates like sugars and starches. fructose and glucose) and maltodextrin have been used in a big way by sports nutrition companies to fuel runners. The bars do have roughly twice the number of calories but after all, during these long runs, I need to replenish calories. My Videos Find out what the best food options are before a weekday run, a long run and race day. But on the other hand, if you stop taking in your liquid calories, you risk emptying your calorie tank and bonking. Sign up for our newsletter for all the latest news and offers. Here, were going to take you step-by-step through the crucial fueling windows for a marathon. Ready to try it?? All runners need to start practicing pre race meal for the morning of the race. For both UCAN and food, drink water with electrolytes (but no fast acting carbohydrates) every 15 minutes. Prioritizing the fuel you put into your body will have you on track for your best marathon training block yet, and youll be well on your way to crushing your goals. The more you can take in and use, the better off you will be. Write us an e-mail : sales@generationucan.com.au, EXPRESS SHIPPING If you order before 12am, your package will be received within 2 days. As a professional runner and nurse anesthetist, Sarah Sellers relies on UCAN to energize smarter before her morning long runs. One of the keys to marathon nutrition performance is that it involves much more than the run itself. Stations in destination locations like Santa Barbara, Napa and Truckee mean weekend getaways with your FCEV. This review is based on my personal experience. 4 Easy Ways to Track Your Running Distance, Hoka Trail Running Shoes Review and Comparison, Hoka Clifton Vs Bondi and Other Models: Hoka Running Shoes Review, Half Marathon Training Schedule: Transition from the 10K to Half, SuperStarch is a form of cooked corn starch, Then released slow and steady in to the blood stream, Eliminates the blood sugar spikes and crashes, Studies show this increases fat utilization (great for distance runners), Eliminates the gut bloating and distress many experience, That constant sugar flow inhibits fat usage, High osmolality means the gut start retaining water and we feel bloated, High osmolality means an increase in gut discomfort for many (, Often super high in sugar, so drinking them outside of a workout just means sugar is being stored in the body, not put to use, Unflavored option means you can add it to anything you might already like using, Energy also comes in tropical, cran raz, lemon and cocoa, Hydrate comes in Lemon-Lime, Watermelon, Kiwi- Strawberry, Berry and Orange Citrus, Energy Bars in Chocolate Almond Butter, Salted Peanut Butter, Chocolate, Chocolate Peanut Butter and Cherry Berry Almond, Edge is available in Orange and other flavors will be available soon. Check out the Energy Lab blog for recipes, podcasts and posts that will help you optimize your training and nutrition! The advantage of Maurten is that it allows you to take in more calories and carbohydrates over the course of your run, which has shown to enhance performance. The slow-release of carbohydrates provided by SuperStarch helps athletes and active people maintain steady energy levels without the spike & crash. Your gut is trainable and will get used to what you put into it regularly. ", 4x U.S. Olympian, Boston & NYC Marathon Champion, "Any time Im doing any type of physical activity, if I have a big day, or Im on the go, UCAN is a must. If you get an upset stomach, try eating a little bit less during the next training session. Remember that you can train your gut to take in carbs during long runs and it does deserve time and patience as you practice. 4x U.S. Olympian, Boston & NYC Marathon Champion. Dilute the carbohydrates with more water later in the race to account of the compromised GI tract. In the Combo Strategy, you use the slow-acting method (Strategy #2) for the bulk of the race but then add fast-acting carbohydrates (Strategy #1) in the last 30-45 minutes of the race. Your training sessions should be fueled in the same way as racing, but with some adjustments for volume and intensity. What to eat while running a marathon is so individual. 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. Additionally, consider increasing your carb intake the day and night before as your body can store some amounts of carbs from fuel, it just cant store enough to get you through an entire marathon. Highly-trained runners may consume even higher amounts of carbohydrates in 80-100 grams per hour. Heres the back-story: As you run the marathon, your gut gets dehydrated and blood is shunted away from it to the working muscles. I think this is probably a good product (I tried it once) but the orange flavor contains erythritol, which is a sugar alcohol that upsets my stomach. Sports Nutrition: A Practice Manual for Professionals, 5th ed. Before discovering Maurten, I always had the UCAN Energy Powder 30 minutes before the race. Write us an email : sales@generationucan.com.au, Created by September Studio - Designer and WP developer | Copyright Generation UCAN Ltd. Free 5-days standard shipping on orders $200+ (Australia) | Shipping overnight is available! The performance benefits of carbohydrates were discovered many decades ago and since the 1970s, fast-acting carbs like simple sugars (i.e. 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. If the traditional strategy of sugar-based fueling has not worked. Consult the. Drink 1 serving of the UCANSports Drink Mix30-45 minutes before the race starts. Refunds Privacy Policy Terms of Service, Empowering You to Run a Marathon and Change Your Life. 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. A large portion of UCANs running customers come to UCAN because of this steady feeling of long-lasting, strong performance without sugar. The vast majority of your training sessions will be done far below race pace, which means you will be burning fewer calories. You know what they say about the best-laid plans Marathon nutrition is not as simple as writing a plan and executing it. Assuming you have carb-loaded the day before the race, your body can store up to 2000-2500 calories overnight. Check out the handy chart on the left to see how UCAN simplifies your nutrition for races of any distance. UCAN is a slow-release fuel with the benefit of not having to fuel as often and avoiding blood sugar spikes and crashes. This crash occurs because the body senses rising blood sugar levels, and the pancreas releases a hormone called insulin, which draws sugar out of the blood stream. They do not cost you anything to use, but are a huge help to support the ongoing content creation process. UCAN is a sports nutrition company that sells products containing its proprietary SuperStarch, a low glycemic complex carbohydrate that's designed to provide steady energy rather than spike blood. Sports drinks are another option for fueling that include carbohydrates and help with hydration. 25th Floor - 700 W Georgia St, Vancouver, BC V7Y 1B3, The Performance Zone: Your Nutrition Action Plan for Greater Endurance & Sports Performance, An average runner will burn anywhere from 400-600 calories per hour during an easy-to-moderate run, Carbohydrate Recommendations for Marathon Runners, Hydration Status After an Ironman Triathlon: A MetaAnalysis, Energy expenditure comparison between walking and running in average fitness individuals, 1 gel and a mouthful of water or electrolyte mix (<30 calories per serving). Sign Up to Receive a Weekly Newsletter with Top Running Tips, Best Running Belts That Wont Slip or Bounce and Carry it All, How Far Did I Run? Save 10% on all UCAN products by using this link. In fact, I have even gobbled up one of these from time to time when I am need of a snack during the day. When youre putting in the hard work to train for a marathon, the last thing you want is your nutrition to hold you back. To illustrate just how universal marathon fueling has become, here are the race weekend eating habits of runners from five countries: Australia, Finland, Wales, Venezuela, and the United. Rejoin Run Team -Emily H. VERY FIRST MARATHON! So glad I found UCAN! Like any other muscle in your body, your gut needs to be trained to take on and absorb heaps of carbohydrates in the middle of a hard run. Thanks for reading the blog and your question. DIY Generation UCAN A homemade version of the popular race fuel that can be made for pennies! I am so happy that I stumbled upon the MTA podcasts and am excited to be a part of this group! I'd be interested to try Maurten someday. Compare All Plans, Login Training Plan/Run Team UCAN simplifies marathon nutrition for runners. All Rights Reserved. Instead, it is best to prepare a meal plan that contains a mix of carbohydrates, healthy fats, and protein to fuel your workouts. You can choose either theUCAN Sports DrinkMix or theProtein-Enhanced Drink Mix. Check out the Energy Lab blog for recipes, podcasts and posts that will help you optimize your training and nutrition! So, runners learned that we need to fuel during the marathon and this research coincided with the boom in the sports drinks industry. Can they be used together? Dont forget to practice your fueling strategy in training and adjust based on the sessions duration and intensity. The only app with personalized training plans designed specifically for real people who want to accomplish something amazing in endurance sports. If your long runs last longer, I would recommend two gels on top of the initial UCAN serving. Now, there's also the UCAN Edge gel. This is where it all starts coming together we know how many calories we need to consume during the marathon, the type of foods we should consume, and how to separate your fluids from your calories. He is a graduate of the University of California Los Angeles where he had a legendary career, winning 4 NCAA Championships. High osmolality means that there are lots and lots of small molecules in a given space, and each one of them needs to be transported (by water molecules) through the stomach barrier and into the gut, says Bob Seebohar, former U.S. Olympic sports dietitian and founder of eNRG Performance. 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. -Jen M. I ran my first marathon this past Sunday and I am so proud of myself! Ask 100 marathoners how they fuel and youll get 100 different answers. I want to thank MTA for all the advice I received as I trainedit was appreciated! The top three ingredients for all of the Gu Energy gel options were maltodextrin, water and fructose. For food/food-like products, ingest every 30-60 minutes depending on the product. UCAN's breakthrough complex carbohydrate, LIVSTEADY, delivers consistent energy without the unhealthy, jittery blast you get from caffeine and sugar-laden products. I just feel like it gives me an extra bit of pep. UCAN is the first thing that goes into my system immediately after a hard workout. Ahead of race day, you should be able to lay out your race-day nutrition with the exact amount of total calories you need for the race. of low-fat milk and a banana. 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. For some, the gels available at most aid stations will suit their needs. Neglect gut training and you may find yourself stopping on the side of the road (or sprinting to the toilet) in the middle of your marathon. Nailing your nutrition is a key aspect of marathon training and racing. Gatorade, powerade, Skratch Labs, Tailwind Nutrition and UCan are some options. 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. 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. Generation UCAN makes fueling for a marathon simple, whether youre a competitive athlete and running to win, or focused on fitness and running to lose. Sub-threshold. Chocolate milk, smoothies, shakes, UCAN Recovery Mix are all good choices. For example, I use UCAN (full disclosure they now sponsor me) in my marathons. Adding salt to foods is also a great way to increase sodium intake to meet higher needs. For most runners, the best marathon fueling strategy is to consume their calories in liquid gels while also consuming water or a low-calorie electrolyte mix. Strategy 2 - Slow Acting Carbohydrates Youll be able to fuel at less frequent intervals and wont be prone to rapid energy swings if you dont get the timing exactly right. Instead, you use slow-absorbing carbohydrates that maintain a steady blood glucose level and are kinder on a dehydrated GI tract. Consuming these carbohydrates boosts blood glucose and energy levels rapidly, but theres a downside the subsequent crash. Add caffeine if you like. Most of your hydration should come from electrolyte mixes and some water. Third, just because its an easier method doesnt mean you wont need to experiment. An average marathon runner, for example, may target 30-60 grams of carbohydrates consumer per hour during a marathon. This is especially important during a marathon when you want to be able to access carbohydrates as quickly as possible. Refreshing, sugar-free electrolyte drink mix. Fuel smarter on-the go with our sugar-free energy gels. In the 6-12 weeks leading up to your race, you should be practicing your race-day nutrition strategy in training. Most endurance energy products have simple sugars or maltodextrin as their carbohydrate source and deliver quick bursts of energy that require repeated re-dosing. And the only way to determine that is with experimentation. I've used those Power Gels from Power Bar is a couple of marathons in the past and never felt it made a difference compared to doing nothing at all so I kind of tossed the gel thing aside. improved the lives of children with a rare metabolic disorder. UCANs breakthrough complex carbohydrate, LIVSTEADYTM, delivers consistent energy and helps maintain stable blood sugar. Try to minimize the amount of sugar or simple carbs you consume along with UCAN, but having small amounts of sugar during exercise in conjunction with UCAN will not negate the impact. Liquid sources of calories are best for marathon training and racing because of the pounding effects of running. I like UCAN energy before races. Thanks Trevor, sorry I missed your reply! how this blueprint was created 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. More recommendations here for what to eat the night before a long run. We start with non-GMO corn and apply a patented, natural cooking process with just the right amount of heat and moisture over a long period of time. Your email address will not be published. Adjust up or down based on your energy needs. I thought of you during the race! Eating before a long run or race helps to provide extra FUEL for the muscles and the brain. Required fields are marked *. I'm sure if I spent the money and experimented I could learn more though. Second, these products arent usually on the course so you must carry them with you. Dont try anything new on race day. 2-3 hours before activity drink 20 oz. UCANs breakthrough complex carbohydrate, LIVSTEADY, delivers consistent energy without the unhealthy, jittery blast you get from caffeine and sugar-laden products. This will help decrease your marathon recovery time. The main reason for the frequent dosing is that as the carbohydrates are quickly absorbed and raise the glucose in the blood very quickly, the brain senses this (and remember I said it tightly monitors the blood glucose level) and triggers the release of insulin to lower the blood glucose level to keep it from going too high. Ucan is definitely the way to go for me. I've switched to SIS gels for in race. This Marathon Nutrition Calculator Will Dial in Your Fueling Strategy. Compared to Tailwind, thats a little less carbs (fuel) and a little more sodium per scoop. Here are some tips to get started: Here are some tips on fueling with UCAN during a workout: Refueling with Energy + Protein after a tough session helps your muscles recover while giving you a consistent release of energy so you dont crash. Ideally, you should have this carbohydrate-based breakfast four hours before the raceto give your body plenty of time to digest the food. Low-calorie electrolyte mixes not only provide fuel and hydration but also increase absorption of carbohydrates. To avoid this crash, sports nutrition companies recommend re-dosing about every 30 minutes with a sugar-based energy gel, or to continuously sip at a sugary sports drink. And, these products are often the type provided by races on the course (and race websites will let you know the drinks/gels that will be on the course). This makes sense, of course, because even if you arent running a marathon, your blood glucose level will fall after 2-4 hours. I was quickly struck by how the nutritional value overwhelmingly pointed to Ucan as a better option. I have to admit I don't use anything and maybe i'd get my sub 2:50:00 if I experimented more. Then once that is dialed in, try it in a tune up race. 1 serving contains 15g LIVSTEADY carbs and 20g of protein (both whey protein and pea protein options are available). Do you have trouble fuelling before or during your training? Sisson isn't the only top marathon runner fueling with UCAN. water or sports drink) every 15-20 minutes, Train yourself to drink during exercise if this is new to you. We talk about the differences between fueling for. Marathon Fueling Strategy One of the most important marathon tips I can give you is to make sure you know what to eat during a marathon that will work for you. My favorite flavor is Lemon and I have tried them all. You can drink it without any liquid. As a result, most runners begin their search for their optimal marathon fueling with this traditional fueling method. The harder you run, the more calories you burn, and the fastest runners in the world can burn over 1000 calories per hour. Try Run Team Free You can move it up or down to understand how much weight makes a difference in marathon nutrition. Generation UCAN makes fueling for a marathon simple, whether you're a competitive athlete and running to win, or focused on fitness and running to lose. Many runners will preload with electrolytes before running. She also relies on UCAN to. 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. Should I pre-load with 2 or 3 servings of UCAN Energy before a long run or race? Their endurance fuel option mixes with water and provides calories and electrolytes. You can get away with poor nutrition habits at shorter distances. Instead, we can focus on a high quality pre-run meal and a high quality post-run meal over our quick fuel. I too struggled with the gus and hammer gels for my first 3 marathons. However, some (mostly carbohydrate) options that people eat include: Fueling during a marathon means giving your body adequate carbohydrates through and through. While the blood glucose level is really important to fuel your brain, running also pulls some glucose from the blood so as you run your marathon, you need glucose in the blood to supplement the intramuscular fat and carbohydrates that are the primary fuels for marathon running. I introduced a co-worked to it recently, and she says it has totally made her long runs better and recovery more easy. It keeps your blood sugar stable, helps you burn more fat, and spare carbohydrates, which is the trifecta to avoid the bonk. Whether you have time for a whole morning meal or not,you should be fueling with 20-50 grams of carbohydrates 15-30 minutes before the race starts. Pasta can be one of the best foods for carb loading before a competition. . Fueling up with UCAN before a workout is one of the best times to use the product. The chocolate Ucan bar is delicious and provides a good boost of energy, thanks to its combination of protein and carbs. These carbs can be in the form of a sports gel or energy drink, and liquids are best. I was so excited when the Edge gels came out but they were a flop for me. The strawberry banana flavor does not contain erythritol and I plan to experiment with that one in my next training cycle. It was a part of my routine in the NFL, during my recovery, and I use it daily. But if you go out and do 10 miles at race pace, you might need 4-6 gels to fuel your workout. I dont recall ever really liking the taste of gels. You feed with it every hour of the race (one scoop/packet each hour) to provide glucose to the brain and working muscles but your blood glucose level stays at a more steady level instead of the rapid increase and decrease like with the fast acting carbohydrates. We get a lot of questions about Skratch vs. Tailwind comparing these two nutrition products so we thought they deserved their own heading. It can be hard to stomach solid food on the run, and it may take longer for your body to absorb the calories, too. UCANs breakthrough complex carbohydrate, LIVSTEADYTM, delivers consistent energy and helps maintain stable blood sugar. This is an important step to having your gut able to tolerate different carbohydrate foods. 4-8 oz. This would then keep the brain happy (it uses glucose and tightly monitors blood glucose levels) and would provide some glucose for the working muscles. Electrolytes, such as sodium, potassium, magnesium, and chloride, also play a key role in maintaining proper hydration. If you suffer from runners gut symptoms, youll want to evaluate your nutrition plan pre marathon andstay away from unfamiliar foods before running. As long as there is an electrolyte drink on the course (typically Gatorade Endurance Formula) I feel that's what I'll do. You can drink water to help reset your stomach if it starts to turn in the middle of your run. Im also currently working on my certification to become a Board Certified Specialist in Sports Dietetics (CSSD).