Must you drink or eat your gas for endurance racing
[00:00:00] One of many greatest stuff you’ll must ask your self as you go longer and longer in your races is,
[00:00:06] “How do I gas?”
[00:00:07] “How do I really feel finest?”
[00:00:09] “What ought to I eat?”
[00:00:11] And in that query is a extra divisive and presumably nice alternative so that you can work out what works for you. And that’s, must you eat or drink your gas?
[00:00:33] I’m Jesse Funk, founding father of Solpri.com and the host of this present Runner’s Excessive, the place we speak about the whole lot working and endurance associated. So in case you like working, in case you like long-distance races, you wish to study extra in regards to the nitty-gritty particulars, about coaching, the entire concerns, the issues you must do to be the perfect runner you’ll be able to presumably be. Hit Subscribe. Stick round with me for extra episodes sooner or later.
[00:00:58] So we wish to speak about gas right this moment and must you eat or drink your gas? And a few individuals do a mix of each. However I wish to discuss in regards to the professionals and cons of taking every method. Now I wish to get my bias out of the way in which. And that being mentioned, I wish to attempt to keep away from bias right this moment. However for full disclosure, we do make a customized drink sequence known as the SYNC Hydration Sequence, which is a zero sugar hydration drink with electrolytes in it primarily based in your specific wants, as a result of all people sweats and loses completely different quantity of electrolytes of their sweat primarily based largely on their genetics.
[00:01:36] We selected to take the method of claiming no gas within the hydration drink after which fueling individually and I’ll get into why as we go additional within the video. However I wish to give that as a disclaimer that that’s our official firm place, but it surely isn’t essentially the easiest way to go for you.
[00:01:55] And a great instance of that’s the different present I do on this channel, the Sensible Athlete Podcast I used to be talking with Katie Spots. That was episode 146. I had to have a look at my notes and Katie was at the very least 4 time the youngest girl to row throughout the Atlantic solo, and she or he principally simply had her hydration and gas multi functional resolution as a result of it’s simply too sophisticated while you’re simply rowing for hours and making an attempt to gas on the similar time for her to wish to do all of that.
[00:02:28] So simplicity is without doubt one of the keys. So let’s get into why you’d select one of many over and let’s begin with the sort of basic method of we’re going to drink our gas.
[00:02:40] The primary professional, merely put, is simplicity. Precisely that. You don’t have so much to fret about when you’re going to take the whole lot in . In one other video on the channel, I referred to this because the shotgun methodology. You don’t essentially get to do the whole lot exactly, however you additionally don’t have to fret about doing the whole lot exactly. So a bit bit relies on your specific character.
[00:03:07] If you wish to be extra precision oriented, then this will not be the method for you. However if you wish to be simplicity oriented, to not say the opposite means. It will probably’t be easy as effectively, however tremendous easy. Simply not fascinated by it in any respect. That is the way in which to go. So there are manufacturers just like the basic Gatorade. Tailwind is a very fashionable endurance model that does this sort of all-in-one method.
[00:03:36] One other professional for this methodology goes to be that you simply’re going to have in all probability a bit bit simpler digestion time as a result of your sugar on this case is already dissolved right into a liquid and liquids are simpler to digest. That being mentioned, one of many greatest cons and I suppose that is the professional for the opposite aspect is that while you embrace gas in your hydration and this is without doubt one of the large factors of why we didn’t do that with our specific drink. You decelerate how briskly you hydrate.
[00:04:16] And the reason being due to the focus of solutes or stuff dissolved within the water slows down how briskly the water will get into your cells. I did an experiment on this channel to point out you the distinction between what’s known as a hypertonic drink like our sports activities drink versus an isotonic drink. It’s known as the Gummy Bear Hydration Technique. On the finish of this video, I’ll hyperlink to that video if you wish to verify that out.
[00:04:42] However that may be a potential con and that’s the place you go. Okay. How essential is hydration to the exercise I’m collaborating in? My private model is that if it’s a extremely popular exercise or race or it’s a very lengthy, lengthy race. So that you’re going marathon extremely, something like that. I are likely to prioritize hydration as a result of we have to maintain our our bodies cool. If we run out of glycogen, which we’ve obtained about 2 hours saved with out taking something in, we will nonetheless burn physique fats for gas and proceed to maneuver.
[00:05:24] Nevertheless, if we overheat by means of dehydration, you’re sort of cooked in case your day goes to be over. Actually quick. And also you’re in all probability gonna find yourself within the medical tent. Ask me how I do know. I’ve been by means of that after I had my sports activities drink tousled and went by means of some extremely popular and lengthy races. So these are very large concerns.
[00:05:47] One other con for doubtlessly taking in the whole lot is an absence of capability to know precisely what your carbohydrate consumption has been. And this goes to, once more, con on one aspect, professional on the opposite. So we all know that most individuals sometimes can devour and digest 200 to 300 energy per hour whereas they’re figuring out. That is one thing that it’s important to sort of experiment with a bit bit to determine what your physique will tolerate. They usually would possibly tolerate a unique quantity. Let’s say within the case of triathlon, it might tolerate a unique quantity when you’re biking versus working due to the sloshing that goes on while you’re working.
[00:06:32] So in most of our instances, in case you’re right here on this channel, you’re in all probability a runner. However I even have a triathlon background, so I take into consideration that. Generally the imprecision of making an attempt to drink your gas signifies that you don’t essentially understand how a lot you’ve taken in. You’re additionally coupling your hydration wants together with your fueling wants, which additional creates that imprecision.
[00:06:59] So if, you understand, say, in a 16-ounce bottle, you’ve obtained 150 energy and then you definitely even have a gel or another sort of meals you wish to absorb the entire bottle and also you additionally wish to take within the gel. OK Nice. You recognize, you’ll be able to tolerate them, the whole lot’s strong. You get your plan. Drawback arises when you’ve temperature modifications on race day and in two instructions.
[00:07:28] One, if it’s hotter and you must absorb extra water now, you’re consequently taking in additional gas, which might create issues, particularly if in case you have a single supply of sugar in that gas, as a result of over roughly 60 grams an hour of 1 sort of sugar as a result of there’s many several types of sugar, our physique can’t actually digest that. So you’ll be able to find yourself with GI misery.
[00:07:52] That’s a possible draw back. I feel needing to go poop on the aspect of the highway through the center of the race is just not a dream race for anyone. However past that’s the different course the place you go.
[00:08:03] Now it’s cooler. You’re nonetheless working as exhausting as you have been earlier than, your physique staying cooler, so that you don’t must hydrate as a lot. However now in case you don’t absorb that water, then you definitely additionally don’t absorb that gas which might mess up the entire plan. And that’s sort of an enormous purpose of why I wish to uncouple or decouple the gas from my hydration. As a result of in case you take hydration individually and we take into consideration that is our part of, you understand, it’s variable primarily based on how sizzling it’s, how exhausting we’re working, after which gas is, comparatively talking, fixed.
[00:08:49] We will regulate our hydration a bit bit on the fly. We all know once more from one other video I’ve performed, we every have completely different sweat charge in addition to that completely different focus loss. There are two various things you must try on the finish of this video. There’s one other video hyperlink to the place we calculate what your sweat charge is.
[00:09:08] So, you understand, for a given temperature, possibly I lose a liter an hour. For me, common temperature, 60, 70 levels, I lose roughly 40 to 44 ounces, fluid ounces per hour. So I’m a bit bit above common and I do know if it’s hotter, I’m going to in all probability lose extra. So I’m going to wish to attempt to hit near my liter most tolerance per hour than my physique can deal with. Most individuals can’t drink greater than a liter an hour.
[00:09:39] Nevertheless, if it’s colder, I’m not going to power myself to drink a liter an hour. I sort of do sip checks the place I am going each 5 minutes. Take a sip, am I thirsty? After which you may make changes on the fly. However that temperature change doesn’t actually change largely on a macro degree. What number of energy I’m going to wish to devour for a race. So after I separate them, it makes it a bit bit simpler to regulate.
[00:10:06] That is the place I mentioned, to start with, it’s not as easy, and which means it’s important to carry gas and hydration. So it’s two issues as an alternative of 1 factor, however it may be simply as easy when you consider your system and you place a plan rather than figuring out, “These are the issues I wish to gas with”, after which I’ve obtained this drink that’s variable that may assist me keep hydrated all through the race as an alternative of getting to hydrate and gas together with your drink.
[00:10:39] In order that’s why we made ours. The SYNC hydration system. Once more, personalised electrolytes primarily based in your specific wants. When you’d wish to verify that out, Solpri.com/store proper there on the high of the store. You may take the quiz. We’ll assist pair you with the right degree of electrolytes in your specific wants. And as talked about, these two movies I mentioned I’d hyperlink to must be proven up on the display screen right here shortly, so I’ll see you subsequent time on the subsequent episode of Runner’s Excessive.