Nutrition

[rogfi]

Advice please

I have only done a few 40 mile races but have generally done OK with a few flapjacks and up to 500mls of full strength energy drink per hour

The drink I use is PowerBar which if my calculations are right is 560 kJ (134 kcal) per 500mls.

The only problem is the effects on my stomach after a few hours as I start to have to work at taking it in and I feel a little nauseus.

I would like to try something savoury to counteract the sweetness but want suggestions of something rel energy dense but rel easy to digest.

I'm veggie by the way

Roger

[daviehall]

A natural ant-nausea food is ginger, so flat ginger beer as mentioned in another forum or in my case crystallised ginger sweets (available from Holland and Barrett amongst other shops) are a good idea.
A bit more variety in your food would probably help. If you have support, then sandwiches, soup, etc would help. I think as you get tired, yet another flapjack could do your brain in!

[georger]

From personal experience energy drink is fine on say a marathon or 3 to 4 hours running but after that my stomach says no.

A marathon I could be happy with energy drinks and perhaps a gel or 2.

But on a longer run 40+ miles I only drink water and get what I need from real food where possible.

I do use Perpetuem from Hammer nutrition in paste form as a steady supply of food throughout the race, a sip every 15 mins. not sure if its OK for vegetarian or not. then top up with real food at check points

[Bony Peter]

You could using NuuN tabs which you to water in your bottle which has all the sodium and minerals that you need. And eat real food for fuel or use Gel pack like SIS Go Gel, Smart 1 & Lucozade Carbo Gel.