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Why Marathoners Need Proper Nutrition When Running 26.2 Miles

Proper nutrition can effectively power marathoners to the finish line

You train for months. Your goal is the Ascension Seton Austin Marathon or Austin Half Marathon finish line. All of your hard work leads up to Sunday, February 16th. GU Energy Labs, the Official Energy Gel and Chew of the Austin Marathon, is here to help you perform your best! Their products are scientifically proven to give you the energy you need. They’ll have two on-course Energy Zones near Mile 9 and Mile 20. GU will provide the following ROCTANE Energy Gels, Vanilla Orange (35 mg of caffeine), Chocolate Coconut (35 mg of caffeine), Blueberry Pomegranate (35 mg of caffeine) and Pineapple (no caffeine) on course. GU Blueberry Pomegranate Energy Chews (no caffeine) will also be available. Check out their advice on proper nutrition, listen to the “Eating is Training” episode of the Pinnacle Podcast, and prepare to perform your best!

Proper nutrition advice from the experts at GU Energy Labs

Image of the 2019 Ascension Seton Austin Marathon finish line with the Texas State Capitol in the background. Follow the GU Energy Labs advice in this blog about proper nutrition to help you get to the 2020 Ascension Seton Austin Marathon finish line.Through training, we grow stronger, get faster, and learn how to endure more. By eating the right nutrients, in the right amounts, at the right times, we build our muscles, mend our bodies, and optimize our training efforts. While athletes train hard to prepare for races like the Austin Marathon and Austin Half Marathon, they also need proper fuel to make sure they feel good and their performance doesn’t suffer on race day.

When you’re out running for miles on end, your muscles consume their glycogen stores after only an hour and a half. Your body needs fuel in the form of calories to keep going to avoid the dreaded bonk. When you run, blood is diverted away from your digestive tract to power your muscles, so you need something that is easily digestible and can be converted to energy quickly. Sports nutrition products like energy gels, chews, and drink mixes provide fast-acting energy so you can fuel quickly without stomach issues, allowing you to keep pushing hard. Along with sufficient hydration and electrolytes, the type of food you eat is crucial. In long races like the Austin Marathon, proper race fuel can be the difference maker between getting to the finish line feeling good or struggling through the last five miles.

The fuel your body needs

Fueling is not just for race day. The fuel you eat during training sessions is equally important. At GU we like to say “Eating is Training”. It’s a mantra for optimizing athlete’s everyday diet. It means tailoring your nutrition intake to meet the demands of your training cycle with planned and purposeful fueling. Eating is training, is a holistic approach to nutrition with a focus on performance and recovery.

Check out GU’s Pinnacle Podcast episode for more on the “Eating is Training” philosophy.

GU Essentials – The Foundation of a Good Plan

  • Energy Gels – 100 calories, delicious → Great for training.
  • ROCTANE Energy Gels – 100 calories, MORE amino acids, MORE sodium → Reach for these when it’s time to get serious.
    • What’s the difference? Learn when to reach for a ROCTANE Energy Gel.
  • Energy Chews — 90 calories per serving, portable & delicious → Mix it up with the GU you can chew.

Race Day Nutrition 101 — The Basics

You’ve invested energy, money, and a whole lot of time to get to the start line. Set yourself up for success with a fueling and hydration plan. There are three basic aspects to creating a proper nutrition plan, energy, hydration, and recovery. Yes, everyone is different and responds differently to what they eat and drink. Here are a few rules of thumb we recommend following to keep you performing and feeling good on race day.

Rule of Thumb #1

Consume 100-200 calories per hour while running. That’s the magic range that will work for most people. While it’s possible to train your body to absorb more than 300 calories per hour, if you haven’t practiced before race day, we recommend staying within this range. Start consuming in your first hour of running since you are bound to go into a calorie deficit in a race like the Ascension Seton Austin Marathon.

Rule of Thumb #2

Hydrate along the way by drinking between 16-30 oz of fluids every hour. Staying hydrated is one of the easiest ways to make sure your body is performing at its potential. When you’re dehydrated, your power output goes down. Don’t waste your run and keep the fluids flowing!

Rule of Thumb #3

You need electrolytes to absorb fluids — 300-700 mg of sodium per hour. Plain water does not absorb as efficiently as water with electrolytes, so make sure you’re getting enough salt to help you hold that hydration. We supplement sodium in all GU energy products to make hydrating easier for you. Just sip some water after a gel, chew, or Stroopwafel to nail your hydration plan.

Rule of Thumb #4

Recover faster by consuming a complete protein within 30 minutes of uploading your race to Strava. By including recovery in your training routine, you can bounce back faster and get stronger making you ready for your next run.

Rule of Thumb #5

Protect your muscles and stay sharp with 3,000 mg of amino acids per hour. Branched Chain Amino acids (or BCAAs) are the building blocks of proteins, and can start repairing your muscles while running. GU helps protect your muscles from damage by including BCAA’s in all GU energy products. BCAA’s are a GU HQ favorite because they help fight muscle soreness, and we believe any time is a good time for BCAA’s; pre-run, mid-run and post-run!

Big thanks to the experts at GU Energy Labs for providing so much helpful information. You’ve done the training. Planning is complete. All the information you need is now yours. The last part is to reach your goal at the finish line! Don’t forget, GU will have two on-course Energy Zones near Mile 9 and Mile 20 to give you the boost you need.

Austin Marathon Agrees to Two-Year Partnership with GU Energy Labs

GU Energy Labs will refuel participants at two on-course Energy Zones

The Ascension Seton Austin Marathon presented by Under Armour introduces GU Energy Labs (GU) as the Official Energy Gel and Chew. GU will refuel participants at two on-course Energy Zones which will be stocked with gels and chews. Austin Marathon has also taken GU’s TerraCycle pledge to upcycle all sports nutrition wrappers and divert them from the landfill. The 29th annual Austin Marathon, owned and produced by High Five Events, will take place on February 16, 2020.

“GU Energy Labs is thrilled to fuel all Ascension Seton Austin Marathon runners with GU Energy ROCTANE Gels at the on-course Energy Zones,” said Bridgette Travis, Experiential Marketing Manager at GU. “Prior to the race you can stop by the GU expo booth to taste test all 30 flavors of our Energy Gels to make sure there will be an on-course gel flavor that suits your palate.”

Austin Marathon takes GU’s TerraCycle pledge

On race day, GU will provide the following ROCTANE Energy Gels, Vanilla Orange (35 mg of caffeine), Chocolate Coconut (35 mg of caffeine), Blueberry Pomegranate (35 mg of caffeine) and Pineapple (no caffeine) on course. GU Blueberry Pomegranate Energy Chews (no caffeine) will also be available. In addition to other green initiatives, Austin Marathon has taken the GU TerraCycle pledge. TerraCycle-labeled bins will be available throughout race weekend in an effort to divert as many sports nutrition wrappers from the landfill as possible. This free recycling program is in addition to other green efforts. Austin Marathon also recycles, donates additional food and water, and donates discarded clothing to local nonprofits.

“We’re excited for our two-year partnership with GU because it expands beyond Feb. 16th and will allow us to enhance our community engagement efforts,” said Jack Murray, co-owner High Five Events. “GU’s race-day initiatives will support more than 17,000 participants at their Energy Zones while we reduce our event’s footprint.”

The Austin Marathon will celebrate its 29th year running in the capital of Texas in 2020. Austin’s flagship running event annually attracts runners from all 50 states and 30+ countries around the world. The start and finish locations are just a few blocks apart. They are within walking distance of many downtown hotels and restaurants. The finish line is in front of the picturesque Texas State Capitol. Austin Marathon is the perfect running weekend destination. Registration is currently open.

4 Taper Tips: Focus on Controlling What You Can Control

Get to the start line ready to roll with these taper tips

The Taper. If you’re unfamiliar, tapering refers to the reduction in volume and intensity of your workouts leading to race day. You’ve been running for months, increasing your mileage, getting better and better. Your body is in training mode and it can be difficult to turn that off. Follow these taper tips to effectively utilize the extra time you now have. Continue to follow your training plan, implement these taper tips, and get to the Ascension Seton Austin Marathon or Austin Half Marathon start line ready to run your best

Take care of yourself

This is vital and something you should’ve been doing since you began training! However, it becomes even more important leading up to Feb. 16th. Your training has introduced more miles than normal, early wake-up calls, and a reduction in time for yourself. Tapering your miles means you’ll have more time for self-care. Spend an extra 30-60 minutes a day foam rolling and stretching. Schedule a massage. Make sure you’re getting plenty of sleep.

Dial-in your nutrition/hydration

Keep an eye on your calorie intake! You burned more calories during training than you will when you taper. Adjust accordingly so the pounds you shed during training stay off! Focus on a balanced diet of moderate carbs, quality protein, and healthy fats. Start hydrating NOW. You should drink 8-10 glasses of water a day. Continue including electrolytes like you’ve done during training. Carry a tube of Nuun with you, pop a tablet into your reusable bottle, and make your water count! Make sure you try the on-course fuel, GU Energy Labs.

No new workouts

Just like nothing new on race day, no new workouts when tapering. This includes everything from a pick-up basketball game to lifting heavy weights at the gym. You don’t want to run the risk of spraining your ankle or pulling a muscle. Stick with what’s comfortable. If that’s running or cross-training (swimming, cycling, etc.), focus on less-intense and lower-volume workouts. 

Sidetrack yourself

An increase in your mileage could mean you’re behind on your favorite show. Maybe you haven’t read those new books you got for Christmas. Now’s the time to distract yourself from the fact that you aren’t running as much as you have been. Spend a couple of hours binging your favorite show. Grab that new book and read at your favorite park. If you find yourself getting antsy because you’re not moving, try to foam roll or stretch while watching your favorite show. Or try reading your book while riding a stationary bike.

Follow these taper tips so the taper doesn’t frustrate you or stress you out. The sudden addition of extra time and the feeling that you should be running can be confusing. Follow these taper tips and focus on controlling what you can control. What do you do to get to the start line ready to roll when you taper? Let us know on Facebook or Twitter.