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A great way of being able to access nutrition during running is using hydration vests. You can use these vests to carry water mixed with a SiS Beta Fuel Powder, in a flavour of your choice (Red Berry, Strawberry & Lime or Orange). The SiS Beta Fuel Powder also contains sodium which is key for staying hydrated.
BETA Fuel DrinkFirst launched in 2018, the original Science in Sport Beta Fuel drink was an isotonic product using both maltodextrin and fructose at a ratio of 2:1 to optimise carbohydrate delivery and utilisation during exercise, while minimising gastrointestinal issues. A 1:0.8 ratio of maltodextrin to fructose reduces self-reported symptoms of stomach fullness when compared with a ratio of 2:1 Nootropics are substances that can enhance cognitive performance giving you that mental lift you might need. So, as well as 40 grams carbohydrate, the SiS Beta Fuel Gel with Nootropics contains 1 gram of the amino acid L-taurine, 250 milligrams of Cognizin® to enhance information processing and 200 milligrams of caffeine with 200 milligrams of L-theanine, the amino acid which has been shown to increase subjective feelings of alertness, while reducing feelings of ‘jitters’ that you get with caffeine alone. Though it is important to note, individuals may take time to adapt to consuming this amount of carbohydrate and the optimal amount per hour may also vary slightly depending on the individuals body weight. It is important to practice your nutrition during training to find the optimal amount that works for you. Dehydration during running can also result in stomach issues being reported, as such when comparing runners in a dehydrated or hydrated state, 37.5% of runners in the dehydrated state reported gastrointestinal complaints.
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The Beta Fuel Energy Chew has been scientifically formulated to be a superior fuel in a satisfying chew form. Each chew contains 46g of carbohydrate, with an improved 1: 0.8 ratio of maltodextrin to fructose, which increases the percentage of ingested carbohydrate that is oxidised (known as efficiency). This unique ratio also helps to minimise gastrointestinal discomfort. O’Brien, W. J., & Rowlands, D. S. (2011). Fructose-maltodextrin ratio in a carbohydrate-electrolyte solution differentially affects exogenous carbohydrate oxidation rate, gut comfort, and performance. American Journal of Physiology-Gastrointestinal and Liver Physiology, 300(1), G181-G189. The SiS Beta Fuel gel contains 40g of carbohydrate also at the 1:0.8 ratio of maltodextrin to fructose. The SiS Beta Fuel gel with nootropics also contains 40g carbohydrate, but with cognitive enhancing nootropic compounds that give you that mental lift you might need, especially at the latter phases of exercise. It takes around 500g of carbohydrate to fill your glycogen stores and, at most, this will last you for 60-90 minutes of running at 55-75 percent of your maximal heart rate,' explains leading sports dietician Renee McGregor. 'The faster you go, the sooner your stores will deplete.' During your workout. I follow the every 20 minute rule of taking one Gel or some chews. This keeps me eating all the time during the workout in smaller amounts so I’m replenishing as I’m burning carbs.
Jeukendrup A.E. Carbohydrate feeding during exercise. Eur. J. Sport Sci. 2008;8:77–86. doi: 10.1080/17461390801918971.
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Jeukendrup A.E. Carbohydrate feeding during exercise. Eur. J. Sport Sci. 2008; 8:77–86. doi: 10.1080/17461390801918971. McGregor recommends consuming 30-60g of carbs per hour for the first three hours of running, increasing to 60-90g of carbs per hour if you’re still going after that. This can be in the form of gels, drinks or solids.
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