Best form of carbs/energy before during and after running

[chuno]

Been training for the Great North Run over the last few months. I've been into running on and off over the last few years, but this is by far the furthest i've trained for. Previously only did one 10k.

Training is going ok really. Been running 2-3 times a week. Recently been doing 1-2 training runs of about 6km and then one long one of about 12-13km. Gradually builing it up to the half marathon distance (21km) 13km takes me about 1 1/2 hrs, so not going to set the world alight, but it keeps me fit so all good.

I don't really know a lot about the whole running and nutrition thing, but for my longer runs at least i find that i usually need to eat something before hand (maybe a banana) and as soon as i get back a eat something sweet (maybe a small peice of chocolate) to boost my energy levels back up. During my run i have been drinking water and have recently tried the lucodaze energy gels. I find that one of these about half way through my run makes a big difference (perhaps it's phycological?) I think i prefer this route to just drinking energy drinks as it seems to give me a kick of energy just when i need it, but i also stay hyrdrated with water.

So the question is - what do you do? Do you eat something before and after - if so what. Also are these energy gels actually any good for you? I've heard that jelly babies are actually quite good to take with you to keep your energy levels up? Anyone tried this???

Edited by chuno on Friday 6th May 10:37

[DownUnder.]

Before, a nice big serving of nice unhealthy white carbs. Quick release energy!
I used a pre-wrokout supplement called No-explode which really helps me but its quite hardcore.

After, perhaps a nice protein rich meal with a healthy dosing of wholemeal carbs to get some slow release energy.

[grumbledoak]

You don't need any magic foods for that distance. Just eat healthily and train, drink water on the run, and forgive yourself any chocolate bars you eat after.

Best of luck.

[swansea v6]

Protein + complex carbs a few hours before
Quick release carbs 30 mins before
Quick release carbs during (if you feel like you are sagging)
Quick release carbs immediately after
Complex carbs + protein 60 mins after

Only a quick breakdown but this will ensure your glycogen store are not only full before you run but are also replenished as quick as possible once you have finished.

Drink plenty of fluids before during and after (hyper tonic before and after/isotonic or hypo tonic during)

And of the day of competition DO NOT try anything new nutrition wise, just incase it does not agre with you

[goldblum]

Paula Radcliffe always has porridge,banana and some honey before a race.

Apparently she knows a bit about this running malarkey...

When you've finished your race get some carbs (simple) in the form of say brown toast,honey in you within 1/2 hr of race finish to replenish your glycogen stores.

(start refreshing your leg muscles,basically)

[ambuletz]

DownUnder. said:

Before, a nice big serving of nice unhealthy white carbs.

For pre-workouts, this. I think it was usain bolt who said he likes to just eat a am sandwich on white bread, before a race.