In case you’re like me, you’ve most likely felt a twinge of disgrace watching the “actual meals” crowd pull out their reusable flasks crammed with home made, natural, no-sugar-added-to-the-added-sugar gel. In the meantime, I’m over right here wiping the sticky remnants of my final store-bought gel onto my already sports-drink-stained shirt, most likely additionally dotted with stray bits of gummies. “Am I filling my physique with rubbish? Am I single-handedly destroying the planet?” I ponder, earlier than an excellent louder thought interrupts: “Isn’t ALL meals technically actual?” Earlier than you spiral into the self-doubt vortex, right here’s what I discovered from diving into the (actual) world of endurance fuelling. Whereas that is positively extra of a difficulty for these competing in ultra-distance occasions, it may also be a dilemma for marathoners, hikers and for a lot of runners on lengthy coaching days.
What counts as actual meals?
At first, I assumed “actual meals” was simply one other method to make individuals really feel dangerous about their decisions—like “clear consuming,” which means that in the event you’re not consuming chia seed pudding, your meals should be filthy. However within the endurance world, “actual meals” has a fairly easy definition: it’s entire or minimally processed stuff that provides you carbs, fat and protein with out the lengthy listing of lab-made extras. We’re speaking bananas, dates, nut butter, rice truffles and even boiled potatoes. Not like gels, that are engineered for speedy absorption, actual meals takes a bit of longer to interrupt down. Nonetheless, it comes with added bonuses—fibre, antioxidants and different vitamins that may really enable you to in the long term.
Is actual meals really higher than gels?
That is the place issues get fascinating. Gels are designed for comfort—they hit your bloodstream quick and ship a fast burst of vitality. That’s nice, till it’s not. A variety of runners discover that too many gels result in abdomen points, sugar crashes or that terrible feeling the place your mouth rejects yet one more gooey, syrupy packet. Actual meals, then again, is digested extra slowly, which might imply steadier vitality ranges and fewer mid-run intestine meltdowns. Analysis means that whereas gels work for brief, high-intensity efforts, actual meals may be simply as efficient (if not higher) for longer distances.
Find out how to make actual meals be just right for you
In case you’re used to gels, switching to actual meals takes some trial and error. Some meals—like a handful of almonds—may sound nice in principle, however are unimaginable to chew whereas operating, and the excessive fats content material makes them difficult to digest. Others, like dates or mashed candy potatoes in a squeeze pouch, may be surprisingly simple to abdomen. The secret is to check issues out throughout coaching, not on race day. And if carrying a PB&J in your pocket appears like an excessive amount of problem, don’t stress—there’s no rule that claims you need to go all in on actual meals. Loads of runners discover a glad center floor, mixing entire meals with the occasional gel once they want a fast hit.
Nonetheless not concerned with leaping onto the “actual meals” bandwagon? On the finish of the day, the perfect gas is the one which retains you operating robust—whether or not that’s a banana, a gel, or, let’s be trustworthy, no matter you grabbed on the final assist station as a result of it regarded good within the second. In case you be certain to eat all kinds of much less processed meals outdoors of racing and coaching, you don’t have anything to fret about.