PART III – FUELING AND HYDRATION
Ultramarathoner & medical student
Experimenting in sport with scientific analysis on performance
Sponsors: Runners Plus, Honey Stinger, HIVE
FUELING AND HYDRATION
What do you eat/drink before a run?
What do you eat/drink during a run?
This seems to be a never-ending source of trial-and-error for me, and perhaps what humbles me the most during 100 mile races.
For shorter runs (note: anything less than 10 miles), all I take is water.
For anything further than 10 miles I usually have a pretty good combination of things. I try to have 2 water bottles with one of them water and the other Tailwind – my favorite is the lemon flavored. Tailwind has a higher electrolyte content than Gatorade, and I have found it to sit better in my stomach. Solid food usually consist of a regimen of Honey Stinger waffles and Honey Stinger chews – favorites being the Cherry Cola chews (so good!) and the Salted Caramel waffles.
However, I have experimented with all sorts of food items, and usually anything under 50 miles I can eat pretty much anything. I routinely run from my house to Chipotle and back, consuming my burrito on the trip home. Since I moved downtown its only about a 1.2 mile round trip, but my fastest time is 8 minutes and 35 seconds – that’s from my front door and back, ending with an empty foil!
How do you manage the process of fueling on a run?
What calorie target do you shoot for on your runs?
100-150 cal/hr for 50K
250 cal/hr – 100K+
What do you eat/drink after a run?
Um, as much as I can! I routinely make myself a fruit and veggie smoothie with some Vega protein powder, turmeric and spirulina following harder workouts. However, I am often eating on-the-go with my busy schedule. Sometimes I order a large pizza (usually sans-cheese) on my run and pick it up as soon as I am finished, consumed the whole pie in one sitting. Other times I do the Chipotle double, eating two bowls or one bowl and a burrito.
On my long runs with Jay, there is nothing better than a post-run beer! It has become a ritual to finish a 20 or 30 mile run and spend an hour on his porch drinking beer, swapping run stories and just enjoying the sunshine. If we are lucky, his wife Shelly has a big pot of vegetable soup waiting for us when we get back!
What do you carry with you during your training sessions?
On runs shorter than 10 miles, just high quality H2O in a handheld water bottle. For races other than 100 miles, I switch between using handhelds and a waist-belt usually with Tailwind in one of my bottles. For the 100 milers, I have routinely used a running vest that stores two water bottles as well as has carrying capacity for pretty much anything I might need.
I did a 40 mile self-supported run around the Shawnee State Park backpacking trail this summer and brought a combination of my vest and my waist-belt, giving me three 20oz water bottles. There are a few places to refill water on the trail, and I found that I was well-fueled the entire trip.
What inspires you when you cook?
My mom is my inspiration, and I experiment a lot in the kitchen.
I also recommend Scott Jurek’s book Eat and Run.
Feel free to DM Teddy on Instagram with questions!