heavy mileage runners what do you eat and drink?

[Avalonsdad.]

hello,I'm a type 2 who runs most days doing anything between 30 and 50 odd miles a week....until very recently my diet as been ok but not the very best and was wondering what you type 2s do fuelling wise on LSR ?.....I was say for instance doing say a 3 hour run with porridge maybe a banana pre run then when out running electro drink and some jelly babies and when finished have some big spoonfuls of peanut butter or a packet of jerky beef....Lately when I've finished I've been having whey protein in milk and banana.....i need quite a bit repair as I live surrounded by hills and do a fair bit of off road trail running which Is quite draining......I would love to know what somebody similar does on fuel and drink....

 

[AngieGribb]

Hi Avalonsdad - I run 4 or 5 days a week, mileage depends on what I'm training for but about to start longer runs again for a marathon in Aug. I used to fuel much the same as you before longer runs, gels during and cake, peanut butter, bagel etc after.
Have only recently been diagnosed type 2 so planning to run on much lower carb input as I'm controlling by diet at the moment. I can probably get away with one gel but will also look at some of the options ultra runners use eg cheese, crackers, baby food! I suppose to refuel after will have to be healthier as well ☺. Will be interested to hear what you find works.