Beyond the gels!
Have you read our article on energy gels? You’ll be interested in the rest! There are many other products for athletes that can be useful, practical and loved by many runners.
Generally a little larger than regular jujubes, sports jujubes are an interesting energy option. They offer a higher carbohydrate intake per package than gels: a bag of 6 to 10 jujubes provides between 25 and 48 g of carbohydrates. Three to five jujubes are consumed to obtain the equivalent of one gel.
There are flavors for every taste, some with caffeine and some with more salt – some contain up to 150 mg per bag! Since they can be hard to chew when you’re out of breath, letting them melt in your cheek is a good option!
If you are sweating profusely, it’s very hot, or your energy intake from food, sports products and beverages isn’t providing enough electrolytes, electrolyte capsules can be helpful in replenishing sodium loss. Sodium requirements vary greatly depending on the amount of sweat, heat, and the duration and intensity of the effort. As a general rule, we aim for more than 300 to 500 mg of sodium per hour of effort, especially during long runs (over 1.5 hours).
Effervescent capsules to be diluted or tablets to be swallowed or chewed are available on the market. Be careful! Most of them have a sweet taste, but contain no or very few calories and carbohydrates since sugar substitutes are used and therefore do not provide energy.
Other energy food options
At the grocery store, you can find interesting foods that will provide as many carbohydrates as a gel or jujubes, often at a better price (for your daily workouts for example). Here are some commercial foods that are equivalent to 1 gel or a few jujubes:
1 dried fruit bar or paste
2 cookies or a bar of figs
3-4 dried dates
1 cereal bar (containing maximum 10g of protein and 5-7g of fat)
You can also make homemade energy balls or soft patties (you will find several recipes on our website).
The orange and banana pieces sometimes distributed at events can also provide additional energy during the race.
There are many possible combinations of products. Your choices should be based on distance traveled, temperature, convenience, digestive tolerance and taste. If in doubt, consult a sports nutritionist to plan your competition.
Psstttt…for those who register for one of the races, Vivaï offers a 10% discount on the purchase of a nutritional evaluation or on the purchase of our sports nutrition guides. Mention the promo code: MBDM10. Contact us at 514-287-7272 or firstname.lastname@example.org or purchase them on our online store: https://www.vivai.ca/fr/categorie-produit/services-et-forfaits/