Running

I do a 50 mile bicycle ride in the tropics on Saturdays. I’ve learned a few things.

1. If possible, Leave early; just as the sun rises so you only have one way in the direct sun.
2. There are a ton of sport gels out there, but the most important thing is electrolytes: trust me, the salt, potassium and magnesium will keep you more stable than the carbs in those gels— carbs were something you should have loaded the previous day. It will also optimize your hydration so the water doesn’t just flush you out.

my favorite is sliced microwaved potatoes with a little oil and lots of salt! very filling, for me a small portion goes a long way

edit: in a plastic baggy

Saturated, syrup like, gatorade on one shoulder, water on the other.

You can buy these big containers of the Gatorade power that will make 8 gallons or something. Was 8-10 dollars a container if remember correctly.

When I ran ultras I would measure it out and drink the syrup like gatorade so I could get X amount of calories in an hour along with whatever food I would eat.

All depends what your stomach can handle. Mine did not mind the loads of surgar but some people get sick fast of it. Keep me hydrated and full of electrolytes. There is definitely better hydration / fuling out there but it's cheap.

I've had good luck with dates. Lots of carbs in a very easy to consume and easy to portion package. They were pretty easy on my stomach, too, but everybody is different.

I saw this recipe recently. I haven't had a chance to try it yet, but it seems reasonable. I'll add a pinch of "salt substitute," for potassium and substitute glucose and sucrose for the fructose. Also some lemon juice to make it more palatable.

DIY powder for fueling runs and this year’s #ultras. Gist is 100 calories is 14g maltodextrin, 7g fructose, 3g MCT, 0.1g salt mixed with liquid of choice.

https://mountains.social/@Runningpunk/110503309787236514

https://ruralrunner.substack.com/p/roll-your-own