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Fuelling during long runs

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Nikolaos Kalampokas

Newbie
Messages
3
Type of diabetes
MODY
Treatment type
Diet only
Hello everyone, I have type 2 diabetes and I try to find some energy gels with natural ingredients if possible, or without maltodextrin that do not affect the blood sugar levels.
 
Are you looking for something immediately that is lower GI - or are you interested in fueling without glucose altogether?

I'm not really familiar with energy gels myself and I guess my longest "runs" are a couple of hours hard paddleboarding, which may be nothing like what you are concerned with, but for me; I find it much better to allow my body to run on fat for fuel rather than glucose.

If you are looking for energy supplements - I think they can only (by definition) be of use as sources of energy if they are composed of simple sugars that the body can use to burn - but will of course affect blood sugar ...
 
Chris24Main said:
Are you looking for something immediately that is lower GI - or are you interested in fueling without glucose altogether?

I'm not really familiar with energy gels myself and I guess my longest "runs" are a couple of hours hard paddleboarding, which may be nothing like what you are concerned with, but for me; I find it much better to allow my body to run on fat for fuel rather than glucose.

If you are looking for energy supplements - I think they can only (by definition) be of use as sources of energy if they are composed of simple sugars that the body can use to burn - but will of course affect blood sugar ...
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Hey Chris thanks for your reply,
I am looking for something immediately that is lower GI because I usually my long runs are more than 21km so I need some fuel.
 
Hi! i thought i would put a message here as I also have MODY and a marathon runner. I'm also looking for a similar thing with gel however I'm unsure what is best for fueling these long runs as sugar and carbohydrates are necessary for getting this high intensity exercise. I have been taking gels little and often throughout the run to try and not spike my blood sugar and also give me enough fuel to get through the run.
 
So - let me say that I'm not, and never will be an endurance athlete - I was heavily into martial arts for a while, and now I mainly paddleboard, which sounds meditative, but as soon as you try to go *just* a little faster becomes a great workout for your whole body...

Anyway - I say that simply because there is some evidence that being fat adapted may be better for an endurance athlete than running on a finite store of glucose - there wouldn't be that "wall" to hit...

Clearly more difficult for Type 1 - and for sure I'm not saying that anyone should do anything, and again, I don't think I would survive a single marathon, so I have no concept of running one better, just curious what you endurance types think...
 
I don't run, but I ride reasonably long distances. I have sometimes got my basal reduction just wrong enough that I don't need to/can't eat at all while riding (I don't want to take bolus if it can be avoided unless I actually stop and have a decent sized meal/snack). Riding without eating anything becomes quite hard work after say 3h, but I guess it's no worse after 5 or 6h, which I think is the longest that any of these slightly misjudged rides took.

It's much easier if you do eat some carbs (as it it's easier to produce power at a lower perceived rate of exertion, and you can also sustain power for much longer, I assume similar will hold true for running) - I aim to adjust my bolus so I need on the order of 40 - 60g of carbs an hour (so I have a calorie deficit). Perhaps I could go faster if I were consuming 100g+ of carbs an hour, but I think I'd be feeling pretty sick, so probably not!

While my top end power duration also takes a dive after a long ride (~200km), I do still feel better then than at the end of a shorter fasted ride from the point of view of perceived effort.

I've been riding to work fasted recently (due to FotF) and while it's only an hour, it does feel so much harder than riding when I've had a bowl of granola.
 
Hi @Nikolaos Kalampokas !

Similar to @SimonP78 above, I don't run but do cycle regularly for several hours. I've found I can enjoy, and therefore plan for, a café stop and a 'sensible' fuel-up, if I've still got a couple of hours to go. A topless wholegrain bacon sandwich or a wholegrain cheese scone (sometimes both!) and a brew and my BG is generally fine by the time I get home.

If I know I'm not going to pass any of my usual café haunts, I'll put the bigger saddle pack on and cram in a sandwich.

I avoid gels and the like for the previously mentioned fact that they are designed to be fast uptake. I just haven't looked for others.

Probably no use to you if you're running away from useful café stops or don't want to stop in the middle of course
 
Hi - what do you want to be taking in for fuel? Glucose?

I'm a footballer and energy top-ups have never been needed. I know a couple of guys who are T2 on keto and do distance fell running without refuelling at all.
 
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