Sports nutrition
Sports Nutrition
When you are out running a Marathon or Half marathon, you are going to need to take on some nutrition during your run. We want you to practice this in training so that your body to it for race day. your energy levels right will make sure you don’t hit a wall.
As a rule of thumb, you want to be taking something on board every 45 minutes.
Taking on something in the run isn’t going to give you a massive burst of energy. What this injection of carbohydrates will do is slow the rate of release of energy down.
Gels
Energy gels offer the easiest way to get this nutrition in. They are portable and easily digested by the body. There are so many options available that I don’t want to recommend any one brand!
Try some different ones out and see what flavours and textures you enjoy. Some gels are thick, others a lot gentler. Once you’ve found a brand you like, stick with them.
Part of the training is teaching the body (especially your guts) to tolerate these gels. It is a case of practice. So don’t give up after one go.
Alternatives
There are alternatives to using a gel. You can have dried fruit, jelly babies, sports beans or even a carbohydrate sports drink.
The issue with having your energy with a sports drink is that it might be too much fluid to take on.
Caffeine
Some gels are available with caffeine in them, and these, when used well, can be spectacular!
You need to see how you respond to caffeine and make sure your guts can handle them.
What you’ll find is the caffeine gel just gives you that burst of focus when you take it. It’s a great pick me up later in the race. I wouldn’t suggest having all your gels as caffeine, but one or two later on in your run.
Ben Barwick is a UKA Coach in Running Fitness and works for Amnesty International's training partner, Full Potential. Ben Barwick is on hand to help get you ready for your challenge.
Important: Disclaimer
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Full Potential is an independent service provider. Amnesty International does not endorse or guarantee the services provided by Full Potential. Participation in any training programme recommended by Full Potential is at your own risk.
It is your responsibility to consult your GP to confirm you are medically and physically fit to take part in any Full Potential training programme and, as outlined in our terms and conditions, your fundraising challenge. Amnesty International cannot be held liable for any injury or illness resulting from your training or participation in a fundraising event.