What supplements to run farther, faster, longer?

September 10, 2007 2:01 PM

Ingestible supplements for long distance running that are safe, effective, and not intrinsically disgusting?

Tried GU yesterday for the first and last time, fails me on the third requirement, even with masses of water. Gatorade has high fructose corn syrup, thus, no way. Too many other offerings smack of charlatanism or dubious science (though they may be fine, just hammered by cheesy graphics), and I would prefer to stay on the right side of the law. Besides bananas, what do you find works?

Thanks in advance.

posted by IndigoJones to sports, hobbies, & recreation (26 comments total)

Powdered Gatorade contains dextrose and sucrose, not HFCS. If HFCS is your only beef with Gatorade you should probably try it.
posted by ikkyu2 at 2:07 PM on September 10, 2007

Clif bars? They are so delicious.
posted by schroedinger at 2:15 PM on September 10, 2007

Clif Shot gels have a thinner consistency and the strawberry flavor tastes like jam to me. They also make Shot Bloks, which are like firm jello.

Don't dismiss gels after a bad first experience - they take some getting used to.
posted by djb at 2:28 PM on September 10, 2007

My stomach is very sensitive to drinks/gels when training and racing. GU seriously disagrees with me, but power bar gel works just fine. Don't be afraid to shop around to find the taste/formula combo that works best for you - most shops sell single packs so try a few. I also dig the drinks. Isostar and cytomax are good - both are available as with/without carbs formula. For my current marathon training, I'm exclusively using drinks and my stomach is much the happier for it. Also pretraining, a pbj with wholemeal bagel or bread plus banana will set you up really well.
posted by poissonrouge at 2:33 PM on September 10, 2007

I used Sport Beans while training for (and running) a marathon.

They do contain corn syrup (though not HFCS), so I'm not sure if they would be work for you.

I found them to be tasty and I liked the fact that I could dole them out a little at a time at fairly frequent intervals. (I'm highly motivated by food.)
posted by not.so.hip at 2:46 PM on September 10, 2007

HFC isn't really that bad for you, the problem with it is mainly when lazy non-athletes drink it by the gallon in their carmel-colored fizzy beverage of choice. OTOH, I personally think the gels taken with water work better than the drinks.
posted by TeatimeGrommit at 2:49 PM on September 10, 2007

Doh! HFCS, that is. HFCs are entirely different and should not be taken internally. :D
posted by TeatimeGrommit at 2:50 PM on September 10, 2007

I have a very sensitive stomach, and am prone to....umm....the dreaded Runner's Runs. However, I have no problem with Gatorade. I also eat jelly beans, pretzels, and coffee candies for enegry on long (>16 mile) runs. Not exactly healthy fare, but gives me energy without upsetting my stomach.

If you're trying to avoid HFCS, go with ikkyu2's suggestion.
posted by emd3737 at 3:03 PM on September 10, 2007

Gookinade/Hydrolyte has done well by me, but I typically use a more diluted mix than what the packaging calls for (they say four scoops, I use three). Even full strength, it doesn't have as much of a flavor as gatorade. I don't know how it does for an energy source, but it's a good electrolyte/hydration solution (heh). It's probably similar to powdered gatorade, maybe a little cheaper, and can be found at REI or other outdoor stores.
posted by LionIndex at 3:27 PM on September 10, 2007

Boy, I misspelled that all over the place. It's Gookinaid, also known as Hydralyte.
posted by LionIndex at 3:30 PM on September 10, 2007

Yet again the green comes through! No prizes for first place, as to my mind you are all winners, if not Kenyans (except those of you who really are Kenyans, of course).

Interested in the update on HFCS. Still suspicious to one, but always open to new information, so thank you Mr Grommit.

Don't dismiss gels after a bad first experience - they take some getting used to.

I can well believe that! I've a few left over, glowering in the corner. Maybe next weekend...)

Again, many thanks to all.
posted by IndigoJones at 4:57 PM on September 10, 2007

BIG raisins. No, really. It's a little bit of a pain to carry a snack size baggy of raisins, but those jumbo raisins (I know Trader Joe's sells them) have helped me out.
posted by nnk at 5:09 PM on September 10, 2007

For swim meets, I use soy yogurt instead of gu (because I too think it is gross). I am not sure of the logistics of running and yogurt, though maybe there is some go-gurt type product that would work.
posted by dame at 5:41 PM on September 10, 2007

ikkyu2, I quit drinking gatorade some time ago because of another answer you gave. Do you think people should avoid gatorade for exercise?
posted by popechunk at 5:54 PM on September 10, 2007

I swear by Succeed! products.

Don't mind the web design of the page that I am referencing - the product has been used by thousands of ultrarunners with great results. It's a not-sweet flavour, and it is a not-tiresome drink that I was able to stomach during my day-long (literally) trail runs.
posted by seawallrunner at 7:34 PM on September 10, 2007

I drink a lot of it, popechunk, but I always chase it with water. I don't drink it to replete electrolytes; I drink it because I like the way it tastes when I am exercising.

I don't have an opinion to offer about what other people should do with regard to Gatorade.
posted by ikkyu2 at 8:51 PM on September 10, 2007

Accelerade.
posted by forallmankind at 9:16 PM on September 10, 2007

For the longer runs don't discount the really good bars. I think some of the flavors of Clif bars actually tate good and when eaten a bit at a time its not bad at all. IMO, its more like normal food than any of the other runner's food.
posted by mmascolino at 10:13 PM on September 10, 2007

This sounds too simple, but eating a generic "vitamin B complex" pill before workouts gives me insane amounts of energy. I tried a couple of "Rhodiola rosea" liquigels that gave me tons of energy and stamina as well. I actually can't wait to get more of the latter.
posted by redteam at 10:14 PM on September 10, 2007

For sports gels, you might need to just try several different brands/flavors until you find one that's tolerable. There are some flavors of Gu which work for me and others I can't stand.

Another trick I learned when training for my 1st marathon and didn't tolerate eating well was to pop one of those Brach's pinwheel mints before having a sports gel. The peppermint is good for soothing your stomach (hence Pepto Bismol) and the sustained release of sugar good for your brain.

As far as liquids go, if you're training for a certain event find out what they serve at the water stop and get used to drinking that. Usually it's Gatorade. I've run one marathon where they served Ultima which was a bit of a shock the first time (basically no sugar and kinda bitter taste).

Good luck!
posted by lorenzism at 12:33 AM on September 11, 2007

Here's the website for Gookinaid/Hydralyte.
A lot of the athletes I know, especially in the orienteering community since that's how they know Bill Gookin, have been completely won over. I've never met him but my Mom talked to him a lot this summer and was really impressed by the way he was able to explain what his energy drink did.
posted by carolr at 4:49 AM on September 11, 2007

I'm also a big fan of Succeed!
posted by OmieWise at 6:23 AM on September 11, 2007

i 2nd Accelerade but i use it at about 1/2 strength. i also take gummy candys (bears, sour patch kids, those gummy raspberry things, worms) on long runs and bike rides and that seems to do me well.
i sometimes use Hammer Gel diluted a bit, my stomach likes that better than other kinds.
fruit roll ups and raisins also work well for me.

if it is a really long ride or run (over 4 hours for me) i try to take a granola bar or two also, the kashi ones seem to go done easily for me.
posted by annoyance at 8:43 AM on September 11, 2007

nth-ing the try more GU flavors--I can't stand the fruit ones, but I like the coffee flavored ones (Espresso Love, I think). Also, I find GU unappealing until I actually need it, so maybe you need wait a bit longer before eating it?

I recently read about a new running supplement made out of nut butters that sounded good, but I can't remember the name. It was similar to GU, but with peanut butter and honey, for example. Maybe a health food store or a big running store would have them.

Also, I have a friend who used those honey sticks that you can get in health food stores when she was marathon training. They come in flavors but are basically just honey.
posted by min at 8:47 AM on September 11, 2007

Before prolonged exercise, I have peanut butter on multigrain bread. The energy in these foods is released gradually.
posted by neuron at 12:57 PM on September 11, 2007

So many choices, some counter intuitive. Who knew?

Many thanks to all, I have much experimenting to do. Season's looking better all the time.

(Omiewise, I owe you for my last running question (shoe advice in Manhattan). Jackrabbit was okay, but your guy was better. Thank you.)
posted by IndigoJones at 7:25 AM on September 17, 2007