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From Fellrnr.com, Running tips
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* For runs of an hour or less, most runners do not require fueling. In hot conditions, some water may help. Follow [[Nutrient Timing]] post-run.
* For runs of one to four hours, try simple carbohydrates or a carbohydrate/protein mix.
** Sports drinks can work well, but different drinks work for different people. I get on well with Gatorade (it's cheap), but other people have digestive distress from it. If Gatorade does not work, try a drink with less sugar and more glucose polymers (AKA [[Maltodextrin, Maltodextrose)]]. An example would be [http://www.hammernutrition.com/products/heed-sports-drink.he.html Hammer Heed]. The problem with sports drink is that on races you have few options, and the drinks are often mixed inconsistently. On marathons, it's common to get dilute, colored water most of the time, and occasionally a cup of overly concentrated syrup.
** Adding protein to carbohydrate can be done by simply adding Whey protein to your favorite drink, or buying a premixed formula like [http://www.accelsport.com/product-info/Accelerade.html Accelerade].
** Gel packs are a great source of portable fuel. Most are concentrated glucose polymers which are easy to digest, but personal preferences for different gels vary a lot. I get on well with most gels, though I prefer [http://www.guenergy.com/ Gu] or [http://www.accelsport.com/product-info/Accel_Gel.html Accel]. I find Gu is the easiest to digest of the gels I've tried, and Accel provides added protein. The only gel I dislike is Cliff Shots, which are made with brown rice syrup that is bitter and does not settle as well as other gels. Also see [[How to eat a Gel]] and [[When to eat Energy Gels in the Marathon]].
