So next Sunday I'm running my first marathon, the Cleveland Marathon. I turned HCRV in the middle of my training and have had some questions but just made do with what I could muster up.
I start my long run mornings off with water and about 15 dates. For fuel mid long runs I was taking GU's and continued to even to this day but have always wondered if maybe I should replace them with even more dates?
In my water bottles for 15+ mile runs I always carried a watered down version of powerade or gatorade to keep the sodium and electrolyte levels up, but also tried watered down coconut water which I found pretty nasty when it warmed up.
Durian Rider or any other experianced 811 / HCRV's, what do you use pre race and during. Obviously carbing up isnt a issue on this diet, but do you guys intake any gatorade / powerade for electrolytes? Up the salt intake outside of celery and coconut water? and what are you guys using for race fuel? Obviously most water stations along the marathon course will only have water + gatorade and gu's, which isnt really 811 friendly I dont think.
All help would be appreciated!
I have never done a race on a 811 diet as I usually fuel with a mixture of maltodextrin and sucrose, along with occasional gels and micromilled chia seeds. I have however, never taken direct electrolyte supplementation either. The gels and chia seeds do contain some, but not nearly to the level that is recommended by Gatorade or other supplement companies. All of my ultra marathons have been run with a nutrition plan similar to this, very low electrolyte intake.
Research shows that the pure level of electrolytes are unimportant, but it is the concentration that matters. Thus if you over hydrate, you must drink more water to manage the water to electrolyte concentration. You sweat out some, but very little electrolytes compared to water. Thus if you drink by thirst you should be able to maintain the concentration. Yes you are losing electrolytes, but that is unimportant.
Here is some reading for you on electrolytes. Check out all of their writings on electrolytes, cramps, hydration, etc. Very eye opening: http://www.sportsscientists.com/2008/01/featured-series-on-science-...