Steve is known for his ability to talk the walk, but also has years of experience of walking the talk.
The reason I specifically mention running is because it is a “digestively challenging” type of exercise, especially when compared to a less-impactive type of exercise like cycling.
OK To Go Carbs Only
So if you’re doing purely running workouts/races that are in the 3-hour-and-under range I believe it’s perfectly acceptable to go “carbs only.”
Yes, by not having a little protein in your fuel (such as in Perpetuem), you will break down a little lean muscle tissue to make fuel (about 5-15% of your energy requirements will be fulfilled from protein around the 90-120-minute-mark and beyond).
Main Issue Of Muscle Breakdown
The main issue with muscle tissue breakdown is that ammonia is a by-product, ammonia being a primary culprit in premature fatigue.
That said, if the workout or race is in the two-to-three-hour range, the problems associated with ammonia buildup are not really much of an issue at all… by the time they would be your workout or race will be long over.
Therefore, I give deference to the fuel that is going to digest the quickest – especially when I’m doing a type of exercise that makes digesting food/fuel a challenge – and that means Hammer Gel or HEED instead of Perpetuem.
So if you are doing just running workouts or races that would be my recommendation. A full flask of Hammer Gel should provide you with two hours worth of fuel so if you carried two full flasks in a three-hour workout/race that would be more than sufficient.
Take Care Of Electrolytes
You’d then just drink plain water to take care of hydration needs and consume Endurolytes to take care of electrolyte requirements. Now, if the workout or race is over three hours you will want to use a “carb + protein” fuel (Perpetuem).
You can use it from beginning to end as your sole fuel, or you can use it as your primary fuel, fulfilling 2/3 – 3/4 of your energy requirements, with Hammer Gel used to cover the other 1/4 – 1/3 of your energy needs.
Just as an example of the many fueling possibilities you can explore, when I go for a long bike ride – five hours for example – sometimes I will make a 3-hour bottle of Perpetuem and carry a full flask of Hammer Gel.
….Start With Perpetuem
I usually start with the Perpetuem right away and I don’t have any issues with it because I’m not doing a high-impact type of exercise (I’m just cruising along on my bike). I’ll use Perpetuem to cover three hours worth of fueling, with two hours covered by Hammer Gel.
Other times I will make a five-hour bottle of Perpetuem and use that as my sole fuel from beginning to end. So you see, there are a couple options that you can do when your workouts and races go beyond three hours… you can use Perpetuem as your sole source of fuel or you can use it as your primary fuel source, covering 2/3 – 3/4 of your energy needs.
What’s Easiest On Your Stomach
When your workouts or races are in the three-hour-and-under range – and especially if they’re higher-impact types of exercise (like running) or when you’re going at a very high exertion rate, I think it’s best to go with the fuel that’s going to be the easiest on your stomach, and that would mean Hammer Gel or HEED.
Will you burn a little muscle tissue and produce ammonia? Yes.
But in the medium-duration workouts/races (two to three hours), the issue attached with ammonia accumulation is really not problematic… your workout or race will be over by the time it is. In these medium-duration workouts or races there is a trade off and my vote always goes to the fuel that digests the quickest.
You are indeed correct in that you can use a “carb only” fuel (Hammer Gel or HEED) for the first 90-120 minutes.
Note, however, that it’s not absolutely essential but it is perfectly acceptable.
Many athletes do that because they don’t want to use a concentrated “meal in a bottle” fuel like Perpetuem right from the start… they’ll start with Hammer Gel for the first hour or so, then switch to Perpetuem.
Again, this is not a requirement, though it is perfectly acceptable. The only other thing I would mention is that you can increase your fluid intake a bit if you find it necessary. 500 ml is the low end of what is generally recommended to fulfill hydration requirements.
Weather Considerations
If you’re finding that amount works for you that’s fine; however, you can increase that to 750 ml, perhaps even 800 ml, if the weather is hot.
I hope this information is helpful to you, but if I’ve not fully addressed your question, or if you have additional questions, please feel free to email me directly at sborn@hammernutrition.com“
As always, at Hammer we are here to help solve your Nutritional fueling problems in any event.
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