My running fuel:
I leave at least 2 hours clear before a run without consuming a significant amount of food. i’ll then try to have an energy bar or similar about 20 minutes before a big run. i’ll drink water (sometimes with hydration tablets in) but not too much. there’s nothing worse than feeling that sloshing feeling when you run!!
I absolutely love the ChiaCharge bars. www.chiacharge.com. these are great fuel, give you a boost and are good to digest. Great Pre-, during and post-race. unlike other energy bars they also task fantastic!!
Well currently i tend to use Luzcozade sport if anything, but normally i dont do anything more than take an SIS drink with me.
Fluids during running:
When i run more than 45 minutes, or in hot weather i take water. I tend to us the Science in Sport range of GO Hydro drinks.
Again, currently i use the Science in Sport Hydro Gels. i find these easy to take and never had any issues with them upsetting my digestion – though this can be a problem so i hear!
Well i just consume a lot of water, sometimes with hydration tablets in as well, and eat sensibly. i add some extra protein in the mix where i can. i do use powdered protein sometimes, but once a week maybe !?!