Category Archives: Nutrition and Hydration

Electro-Bites Review

I have been using these on and off for a year and found I couldn’t write a better review than Mike did.. here is his Summary

– Electro-Bites are the most innovative, non-sugary, calorie source for any athlete looking for an alternative (or complement) to gels –

LOGO - FUEL100 - Your Next Mile Is On Us F100_ELECTROBITES_LOGO-01

I first came across Electro-Bites at the Zion 100k.  I grabbed a few packs and then completely forgot about them until I was gearing up for a long run.  I thought they looked interesting based on the ingredients and figured I’d try them out. Gels are great and they work for most of us, but I think every ultrarunner gets sick of them at some point during a long run or race – I know I do.

About midway through a 100 mile race I often crave salty foods – mostly potatoes with a lot of salt.  That works, but potatoes are bulky and don’t have enough calories relative to the volume of food you have to eat.  I’ve made my own salty/savory potato/rice flour/MCT oil mixture before, but it’s always messy and the consistency was something I couldn’t quite nail down.

During my run I finally cracked open the Electro-Bites and was completely surprised!  I thought they were going to be another sweet solid fuel, maybe something like a GU Chomp, but they were salty, had a subtle flavor (I opened an Apple Cinnamon), and unlike anything else I have ever tried.  Finally a salty fuel that had 100 calories and wasn’t impossible to chew!

I instantly thought how well these would work in combination with gels.  So for the rest of my run I would alternate every 30 minutes with a package of Electro-Bites and then a gel.  They go down really easily and if you have a little saliva (or water) in your mouth, they almost dissolve into nothing.  They are nothing like Gu Chomps, Sport Beans, or any other solid fuel on the market.  They are round (about the size of 2-3 stacked Cheerios – similar texture as well, but not hard or crunchy) and an entire pack can be eaten easily in a few bites.  One package is 100 calories (23g compared to a gel at ~40g) and has 190mg of sodium.

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It seemed like I finally found a fueling plan that could work for an entire 100 mile race!

After a few training runs I decided that I was going to use Electro-Bites (along with gels) as my main fuel at the Hardrock 100 (race report).  My fueling plan worked well and the Electro-Bites went down really well. I never got sick of gels and was able to eat (mostly!) every 25-30 minutes.  The Electro-Bite/gel combo will definitely be my main fueling strategy for races!

So what’s the secret?  A combination of potato starch, coconut oil, a touch of agave syrup, and salt.  The coconut oil, which is a MCT, make up almost half the calories (about 40 out of the 100) and is used directly as an energy source by the body.  The potato starch gives them the slight crunch and makes up most of the volume.  The agave syrup gives the Electro-Bites an ever-so-subtle hint of sweetness that balances the saltiness.

F100_Pack_Back_SMPLY_1024x1024Ingredients.

So, is there anything I don’t like about Electro-Bites?  Not much.  I found out that they are going to make the bites a little bit bigger, which will be nice.  You have to be careful not to crush them or they’ll end up all smashed up – not necessarily a bad thing as they are still easy to eat.  I personally like to get in 250-300 calories an hour.  I’d like to see a few more calories in the Electro-Bites – maybe another gram of coconut oil and a gram or 2 of agave syrup.  I don’t think this would change the flavor all that much.  Finally, although they work well for me most of the day, Electro-Bites were a bit hard to get down in the heat of the day.  I might just have to stick to gels for the hot stretches.  Other than that, they are truly an innovative product worth trying out on your next long run.

I always give an honest review of all the products I use.  I use them because they work well for me.  Altra shoes fit my feet and are super comfy, CarbBOOM! gels are the best I’ve tasted, and Electro-Bites are the most unique, salty fueling source available.

If you’re interested in trying Electro-Bites use the coupon code ‘MICKTOLDME’ for a 20% discount on your order at the Electro-Bites page.

via Miracle in the Wasatch.

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Do we drink too much water when we exercise? and a review of @SportsFoodINC Electrolyte strips

Winter is here and as always I find myself doing a lot of research for my upcoming running season. Last year I ran into issues with water bloating and stomach upset that I associated to drinking too much.

This logically lead me to further reading on electrolytes and the amount of fluid (and type) to ingest during exercise.  I found that as a new runner I believed I needed to drink as much “water” as I was sweating out (about 1 litre / hour) to stay in a state of optimum hydration. I also believed it was important to drink large quantities of fluid before exercise to make sure that I was properly hydrated.

Humans like most mammals are designed to run in a moderately dehydrated state, we are also designed to re-hydrate when we eat. We cannot store either fluid or salt to any great extent. Over drinking will not only result in more frequent trips to the toilet but also an increased loss of sodium and potassium through our urine. Extreme cases can lead to hyponatermia (a condition that occurs when the level of sodium in your blood is abnormally low). When this happens, our body’s water levels rise, and our cells begin to swell. This swelling can cause many health problems, from mild to life-threatening. Recent research shows  we should not consume more than 200 to 400 ml per hour during extreme exercise. (even though our body  could be sweating it out at a rate of 750-1000 ml / hour)

The best way to assess optimum hydration is to check urine color. You should drink enough fluid to ensure your urine is lightly colored. It takes between 1 to 2 hours for your body to absorb the fluid and impact your urine color.

Runners should take their last drink  about  2 hours before exercise.

If your race is over 10 km, research suggests you should take about 500 ml of fluid at the start line, drinking it just minutes before the start.

So is water all you need??

the answer: No

It is essential that the fluid consumed contain substances needed to restore the body’s supply, water isn’t enough. It is important to match your electrolyte losses from sweating.  Electrolytes are vital for the normal functioning of all cells. Sodium, potassium, magnesium and calcium are the four major electrolytes that keep up the body’s fluid balance. Sodium and potassium are critical in determining the water contents of our  extracellular fluid, in conjunction with intracellular fluid. (water inside and outside out cells).

Runners typical symptoms of imbalance in electrolytes are:

  • muscle fatigue
  • cramping muscle in the legs and spasms
  • nausea
  • stomach cramps
  • side stitches
  • stiff and achy joints
  • dizziness

 Sportsfood review

 

IMG_20150215_150923_editTo reduce my fluid intake and maintain my electrolytic balance I have started testing products like Sportsfood (@SportsFoodINC)

Sportsfood is an electrolyte replacement strips that work to build and replenish your bodies electrolytes before, during, and after exercise.  Sportsfood strips are small, thin, oral film strips which almost instantly dissolve in your mouth.  The team is on their second version of these strips, my earlier review would have given them one major issue TASTE, however the new version has greatly improved the overall taste of the product.

What is the makeup?

Each Strip hasIMG_20150215_150940_edit_edit

  • Sodium 12mg
  • Potassium 12mg

other ingredients: Pectin, Glycerin, Water, Natural Flavors, Cellulose, Sucralose, Lecithin(soy), Cocoa Butter, Acesulfame potassium, Talc and Citric acid.

This changed from (the bad tasting Sportsfood as I called it)

other ingredients: Pectin, Honey Granules, Water, Glycerin, Natural Flavors, Perfecta(TM), Talc, Microcrystalline Cellulose, Magnasweet (R), Xylitol, Lecithin (soy), Coca Butter, Citric Acid and Stevia.

As you can see in order to combat the taste concerns of the original product Sportsfood had added a concoction of sweeteners to the product. The strips are still zero Carbohydrates and zero sugar, however I know with this could come some debate especially around the use of Acesulfame potassium . It is important to note Acesulfame potassium is safe and suitable for all segments of the population. The FDA, which is the governmental agency responsible for ensuring the safety of all foods, has approved acesulfame potassium for use in numerous food products on eight separate occasions since 1988. The agency based its decisions on a large body of scientific evidence that demonstrates the safety of the ingredient.

How many strips should you use?

Following the directions on the package it says:

two strips before and two strips during exercise

I would suggest to best answer the how many strips question it really depends on the duration, intensity of the exercise and your temperature acclimatization (how much salt you are sweating). The following table from “The lore of running by Tim Noakes,MD”  is a bit intense but it shows that fitness and heat acclimation reduce the sodium content of sweat.

IMG_20150215_145843_edit

 Sportsfood Pros:

  • small easy to carry
  • gluten -free
  • taste is acceptable for product that is essentially salt and potassium

Sportsfood Cons: (one minor one)

  • the strip can be difficult to get out of package while running (or sweating heavily)

I feel everyone who is serious about running should do their own research on water consumption during exercise and look for products like Sportsfood to supplement electrolytes. A balanced intake is critical to healthy exercise and living.

-Happy Running-

 

Research References

  • Electrolyte Imbalance – Symptoms – Better Medicine. (n.d.). Local Health Home Page – Better Medicine. Retrieved March 24, 2012.
  • Lore of Running – Tim Noakes, MD 
  • The Endurance Athlete’s GUIDE to SUCCESS | Hammer Nutrition
  • http://www.mayoclinic.org/

Sportsfood did not provide me free product for this review

feature Photo by Robert J. Reese

Protein Timing for Runners

The Power of Protein Timing – the three windows to refuel the runner.

It’s critical for runners to keep track of how much protein is in their diets, but it’s also important to eat it at the appropriate times to maximize performance benefits. Here’s when to chow on this key nutrient for muscle recovery and become a stronger runner.

 

RISE AND SHINE, PROTEIN TIME

Start your day with protein to ensure you’re properly fueling all that training. Sports performance nutritionist Krista Austin, who has a doctorate in exercise physiology and sports nutrition and has consulted with the Oregon Project, says that runners who front-load their day with more protein set themselves up for a more stable supply of energy, wind up feeling more satiated throughout the rest of the day, and enhance their moods. The goal is to keep pace with your energy demands, never letting your body go into a deficit. Match your protein percentage intake to the type of training you have planned for the day. All of her recommendations are based on a 120-pound runner. On easy days, eat 35 percent protein, 45 percent carbs. (For a 500-calorie breakfast, get 43 grams of protein; scale for your recommended caloric intake.) On days when you’re going hard or long, make it 25 percent protein and 60 percent carbs (31 grams of protein in a 500-calorie breakfast). Austin says that overall, runners need to increase their protein intake for breakfast on most training days.

Suggestions:

article-0-0B8A7FDD00000578-696_468x489Four-egg omelet with spinach and tomato, two soy sausage links, and fruit = 520 calories/34 grams protein

 

 

 

Image via http://www.dailymail.co.uk/

protein-pancake-recipes-4Protein Pancakes (1 serving, adding 25 grams protein powder to the mix) and two-egg omelet with spinach and tomato = 540 calories/44 grams protein

Image via http://www.bodybuilding.com/

 

THE POST-WORKOUT RECOVERY WINDOW

Protein is imperative for muscle repair and growth. Runners need to time protein intake to hit the 30-minute post-workout recovery window. Austin recommends that this meal or snack contain 25–30 grams of protein. Scale proportionately to your weight. Chris Winter, a Canadian steeplechaser at the 2013 world track championships, is a big fan of fish for go-to recovery. “I’ll spend the few bucks extra to get that little better cut of meat or piece of fish,” he says. “I find that in doing so I stay healthier, leaner, and generally have more energy. A plate of fresh salmon, quinoa, and a salad is my idea of a perfect recovery meal.”

Suggestions:

P7140076Apple and 1 cup low-fat cottage cheese = 280 calories/25 grams protein

 

 

 

Image via www.ouremptynest.net

 

TunaMelt2-500x375

 

Tuna melt: 3 ounces tuna, 1 ounce cheese, one English muffin = 340 calories/27 grams protein

 

 

Image via https://www.healthforthewholeself.com 

 

 

And now for the controversy..  

DAIRY PROTEIN BEFORE BED

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image via http://www.everydayhealth.com/

Contrary to conventional wisdom, eating before bed will not add  unwanted pounds. While some studies have linked weight gain and late-night eating patterns, an extensive review by the British Medical Journal showed that this correlation only exists if you are eating too much or making poor food choices. In fact, eating a protein-stocked snack before hitting the pillow will do your training a favor–it’s a bonus recovery window to stimulate muscle repair and growth. A 120-pound runner should ingest 20–25 grams of protein, and to increase the benefits of this window, opt for a dairy source: The special enzymes from dairy enhance the benefits of this nightly protein. Skim chocolate milk, the ever-popular recovery drink, mixed with some protein powder, is the perfect combination of dairy, protein and sugar to aid restoration. Drink it right before going to bed to make tomorrow’s workout more productive.

Suggestions:

16 ounces skim chocolate milk = 200 calories/16 grams protein

Add protein powder of choice = 10 grams protein

So let the comments begin.

I agree even for me the dairy and protein at night continues to be disputed (well at least in our household), even in this latest scientific study it seems to show that timing of protein makes no difference?!? However if you read enough of the study you will also see the following statement:

“Since causality cannot be directly drawn from our analysis, however, we must acknowledge the possibility that protein timing was in fact responsible for producing a positive effect and that the associated increase in protein intake is merely coincidental.”

Quoted from “The effect of protein timing on muscle strength and hypertrophy: a meta-analysis” By: Brad Jon Schoenfeld, Alan Albert Aragon and James W Krieger

(See main site for comments section for additional thoughts and disputes)

My final thought is maybe this isn’t for everyone but I can state one thing with conviction… dairy and protein before bed continues to work well for me (even if my wife disagrees). 😉

via Protein Timing for Runners | Running Times.

feature image via http://akmalrusyd.blogspot.ca/

How to Fuel Your Training and Avoid Illness During Winter

During cold and flu season, it’s especially important for endurance athletes in training to take extra care to avoid getting sick. Heavy exertion—think brick workouts and long runs and rides—can impair your immune system for up to 72 hours post-workout, according to a study published in the journal Immunology and Cell Biology. The study authors wrote:

“Infection risk may be amplified when other factors related to immune function are present, including exposure to novel pathogens … lack of sleep, severe mental stress, malnutrition or weight loss,”

The common-sense advice your mom dispensed applies here: Wash your hands frequently, avoid touching your eyes, ears, nose and mouth unless your hands are clean, get as much rest as possible and eat well. Here are eight additional ideas to keep you healthy when you’re pushing your body to the limit.

Boost Your Immunity With Mushrooms

mushroomsMushrooms are known to help support the immune system, but the ones with the greatest impact are medicinal mushrooms such as maitake, reishi, coriolus, agaracus, and shiitake. These mushrooms contain powerful compounds called beta-glucans, which are proven to help activate the immune system

Cold-Weather Hydration Needs

drink waterFailing to drink enough fluids is a major problem among winter athletes. Cold blunts the thirst mechanism; you’ll feel less thirsty despite significant sweat loss (if you overdress), to say nothing of respiratory fluid loss. Winter athletes need to consciously consume fluids to replace the water that gets lost via breathing. When you breathe in cold, dry air, your body warms and humidifies that air. As you exhale, you lose significant amounts of water

Use Garlic to Ward Off Colds

Garlic is part of a phytonutrient sub-category known as allylic sulfides. garlicIt is anti-fungal, anti-bacterial, anti-parasitic, immune boosting and cancer-fighting. It is truly a superfood.
For cold and flu prevention, chop up a clove of garlic and swallow the pieces without chewing. You may do this daily or several times a day, as needed. Not chewing prevents the garlic from making your breath smell, although it still burns the tongue a little on contact so swallow quickly. Garlic works immediately to kick start your immune system, both for cold prevention and a quick recovery

Not-so-Fishy Flu Prevention

fishySalmon, mackerel, herring and other fatty fish contain omega-3 fatty acids, which increase activity of phagocytes cells that fight flu by eating up bacteria, according to a study by Britain’s Institute of Human Nutrition and School of Medicine. They also contain selenium, which helps white blood cells produce cytokines, proteins that help clear viruses. Other research shows that omega-3s increase airflow and protect lungs from colds and respiratory infections.

Do You Burn More Calories in the Cold?

When the temperature is 32 degrees F or lower, it can increase your calorie needs if it’s cold enough to elicit the shivering response.
In colder temperatures, calorie needs are greater due to the increased work of thermogenesis, the body’s temperature regulation. Shivering can increase metabolic heat production 2 to 5 times above your resting metabolic rate, increasing your calorie needs.

Bacteria That Can Keep You Healthy

Probiotics are healthy bacteria that promote higher levels of the natural virus-fighter, interferon, which is often lacking in fatigued athletes. Ever notice how some endurance athletes are sick more often then “less healthy” individuals who don’t exercise nearly as much?With endurance training, many athletes cross the line from improving health with exercise to hurting it, in some areas anyway.Boost

One area of suppression is the immune system and specifically interferons, which are proteins made and released by cells in response to the presence of pathogens such as viruses, bacteria, parasites and tumor cells. Studies have shown an increase in interferons in fatigued athletes with the supplementation of healthy bacteria. You can get probiotics from a good-quality yogurt, kefir, kombucha, fermented foods and drinks, probiotic-fortified foods and supplements

Warm Up Post-Workout With Hot Chocolate

hot chocolateAvoid pre-packaged hot chocolate mixes, which may contain artificial ingredients and excessive amounts of sugar. Instead, make your hot chocolate from scratch with low-fat milk and melted dark chocolate, as recommended by Penny L. Wilson, a registered dietician and owner of Eating for Performance. The caffeine in chocolate acts as a vasodilator to widen and relax the blood vessels so oxygenated blood can more easily flow through and restore your muscles.

Don’t Forget About This Vitamin During Wintercheese

Sunlight is one of the most abundant sources of vitamin D (our bodies make the nutrient by absorbing UVB rays). Researchers have long known vitamin D is important for bone health and that a deficiency can lead to serious (if rare) bone diseases such as rickets. But new research points to broader health benefits of getting adequate D, including lower risk of cancer, diabetes and heart disease, as well as increased athletic performance.

There are almost no symptoms of vitamin D deficiency, so one of the only ways to know you’re getting an adequate amount is with an expensive blood test. Runners who live in the northern half of the United States and all of Canada and Europe, where winter sun isn’t strong enough to make vitamin D, are more at risk than others.

via How to Fuel Your Training and Avoid Illness During Winter | ACTIVE.

Cooking

Check out this yummy recipe from my pal Chris.

To Quiet The Mind

Recently, I have made it a point to try and prepare dinner once a week from a recipe gleaned from a cookbook or the internet. There are a number of reasons for this: 1) To spend quality time with my girlfriend Nicola 2) To discover new foods and flavors 3) To eat healthier and 4) To save money.

Most of the recipes have been vegetarian in nature, partially due to the fact that Nicola is a vegetarian but also due to my desire to eat more vegetables and other non-traditional foods and spices. And with the price of meat these days it seems like a good time to reduce my consumption of meat. That being said I am not giving up meat completely 🙂

Last nights recipe came from the cookbook I own called “The Best of Chef at Home, Essential Recipes for Today’s Kitchen” by Chef Michael Smith. http://www.chefmichaelsmith.ca

Sweet…

View original post 198 more words

Review of Tailwind Endurance fuel

In my effort to understand nutrition as I expand my distance running beyond 30 km, I researched a lot and tripped over this product. I have been doing a lot of reading on what Ultra Marathon runners were using on more than one occasion Tailwind Nutrition came up.

As most of my readers know I have Celiac which means I cannot digest Gluten.. Tailwind nutrition also stood out because it is Gluten free/vegan/no soy/no dairy.

According to the tailwindnutrition.com site this product is:

 All you need, all day. Really.

That statement alone was enough to sink the hooks into me and I began to exhaustively research the product. The main over riding statement of the creator is Tailwind was created to overcome the issues epic endurance runners have, more or less a stomach that feels like you have a brick in it. To demonstrate he also included a little video of his pass experiences crossing the finish/vomit line 🙂

So Tailwind is a powder that simply mixes with water to provide hydration, electrolytes and nutrition all in one.

Remember (ALL day, ALL you need) equally important is Tailwind is made from all natural ingredients and organic flavoring.

I had to try it out.. it was promising to be a silver bullet. (and they just never seem to truly exist in my experience)

I use a Nathan Ultra vest for all my runs over 16km the HPL-#020 to be exact.. I started this habit because in the end I strive to become an ultra runner and hey might as well get use to the extra 3.6lbs on my shoulders now rather than later. #DressForSuccess 🙂

nathan-hpl-020-race-vest_nathan-blue_005-3224-nab

I was very happy to find that Tailwind dissolves completely in water. Clear in fact… it left no after taste, or film and I didn’t notice any side effects of it gumming up my bite valve. SO that was all impressive. A quick rinse of the bladder / hose and hang to dry was all I needed to do after my runs. I also use CamelBac insulated 24 oz bottles on my shorter runs with the jet valve (I’m convinced that was a gift to runners from god!) The jet valve also had no issues, so Tailwind didn’t gum up any of my hydration containers of choice.

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Quote from their site:

“Tailwind’s glucose/sucrose fuel takes advantage of how our bodies absorb nutrients. The combination of Tailwind’s fuel, electrolytes, and water has a synergistic effect, allowing the body to absorb more of each. Once in the bloodstream, the glucose in Tailwind fuels muscles directly, allowing athletes to go longer at higher intensities. Tailwind’s electrolyte profile mimics what you’re sweating out. Tailwind is all you need. Go ahead and donate those electrolyte pills to a good cause. You won’t need them anymore (and you won’t need to buy them!).”

I was a initially a bit concerned that I noticed the protein content wasn’t what I was expecting (non existent actually) .. so I found the following blurb on the Tailwind site and also a couple great “supporting articles”.

“Protein during exercise does not improve endurance, but it does correlate with GI distress.”

I have proven what this does with respect to the GI distress personally ..a time or two…

“Studies show no significant endurance difference between carb-only and carb-protein drinks. Protein is hard to digest and can shut down your digestive tract during exercise. It can also slow the absorption of carbohydrates needed to rebuild glycogen stores during the critical recovery window. For these reasons, protein’s not included in Tailwind.”

Want to dive deeper? Check out JoeFrielsBlog.com here and another article here.


I guess for me the next test was how my stomach felt 30 km and beyond… since the product is Quoted to say:

“Tailwind enters your system quickly, without taxing the digestive tract”

I found Gels would work for me on the shorter distances but once I have to take four or more in a race (not to mention wearing them while I tried to run and eat) my stomach starts to roll.. and usually I find I start to really feel hungry. Tailwind because it is mixed with the water and you take the volume over several smaller sips during the run hasn’t caused my tummy to revolt. The most interesting thing I noticed was after a three and half hour run.. I wasn’t hungry when I got home and typically I would feel like I could gnaw off my own arm if it got between me and my next protein source!

Details on the bag:

Tailwind mixes with water to meet all your calorie, hydration, and electrolyte needs, without upsetting your stomach or making your taste buds revolt. Just toss it in a bottle or hydration pack, shake, and GO!

Supplemental Facts

  • Complete calories, electrolytes, and hydration: Ditch the gels, chews, and pills, and go all day with just Tailwind.
  • No gut bombs: Stomach problems? You’ll love Tailwind. Unless you enjoy being doubled over, retching.
  • Tasty all day: Clean, light flavors taste better the longer you go.
  • Hydration pack love: Dissolves on contact with water and cleans up with a quick rinse. No film, aftertaste or science experiments!
  • All natural: Crystal clear with no dyes, preservatives or 4-syllable magical ingredients.

Usage

Each serving is 100 calories. For endurance workouts, mix 2-3 scoops per 24 oz of water per hour. Adjust to your personal calorie needs during training, using hunger as a guide. When it’s dialed in, you’ll feel satisfied and energetic, not hungry or full. On hot days, keep the same calories per hour, but increase water. To use in combo with other foods, reduce Tailwind intake by the calories you’re consuming elsewhere to avoid overloading the gut. For shorter workouts (<2hr), you can use less Tailwind to taste.

All Natural and Organic Ingredients

Dextrose (Glucose), Sucrose, Citric Acid, Sodium Citrate, Sea Salt, Organic Flavor, Potassium Chloride, Magnesium Citrate, Calcium Carbonate

Gluten free/vegan/no soy/no dairy

Tailwind also has a caffeinated version for those of you who don’t have time for your morning coffee 🙂 I did trial it with no side effects …but personally I still prefer to run without Caffeine.


SO after using it several times trialing I still had two outstanding questions

  1. What happens in cooler temperatures where I need less hydration but still need my full nutrition?
  2. Currently I am using Tailwind for shorter up to 42.2 KM runs, is there a better way to prepare and or use the product?

I couldn’t really find these answers on the Tailwind site (well the answer were out there on Facebook however I am not a big facebook “fan” and didn’t think to go look there) so I contacted customer service with my query.

Jenny in Customer service is amazing.. she held my hand through all my questions and these are the highlights.

  • Because Tailwind is pretty flexible in terms of how you can run with it, there are a couple of different approaches that you can take while running marathons. I would go ahead and run with the 20oz bottle, and just grab an extra 4-8oz at the aid stations to stay on top of your hydration. Here a couple that have been mentioned on our Facebook page and I would pay close attention to the gel option since this is the modus operandi that most runners use during a marathon:
  • *Run with pre-measured baggies. This way, when you get to an aid station, you just dump the bag in your water bottle and fill with water. You want to pay close attention to your caloric intake/hour so try to stay as close to the “x amount of calories”/hour that you’ve dialed in during your training runs.
There are other options to baggies that our Facebook community talked about here: https://www.facebook.com/photo.php? fbid=422448961180050&set=pb.144378145653801.-2207520000.1393087258.&type=3&theater
  • *Finally, run Tailwind as a gel. Caleb Masland, a coach, uses this approach along with his Team Wicked Bonkproof members. You can find the post here, http://www.coachcaleb.com/training/tips/daily-coaching-tip-mix-your-own-race-calorie-solution, but I also cut and pasted it below. The key thing to remember is that if you are running Tailwind at a higher concentration, then you need to keep up on your water intake. As a datapoint, each 100 calorie gel requires about 12oz of water to digest it. If you don’t keep up the water, you run the risk of dehydration since your GI system will literally suck water from your body to digest those calories. This can lead to stomach ills and why so many people run into problems with gels.
These last two steps are the Golden Nugget of the correspondence in my opinion
Step 1: Ignore the Package Directions. For a race situation, you want to carry as little as possible. Once you have determined how much fuel you need (based on experimentation during long runs of various intensity), you want to get that into the smallest package possible. I need about 500 calories for a marathon, and if I were to follow the directions on the package, I would need to carry 2 big handheld bottles. Instead, I mix the solution much stronger, and put 500 calories into 2 6-oz. plastic flasks, which I can carry with my Salomon Sense Hydro S-Lab Gloves.
Step 2: Switch to a “Little Sips, More Often” Intake Approach. I promise that you will find it easier on your stomach to use this approach, but you need to get used to doing it. During a marathon, I take a little sip right after hitting the lap button for each mile. Then, I supplement with water on course since I mixed the solution stronger than package directions. The biggest risk with this approach is getting behind on caloric intake, so you need a system to follow.

SO… what are you waiting for??
You must by now be asking “Are there any Cons??”
I can at this point say there is only one negative thing about this product…
the shipping costs to Canada from the USA are insane!!
I just ordered $70 dollars worth of product (100 servings) and Paid $43 dollars shipping.. EGAD!!
However.. it is worth every cent to me. The Tailwind company as a whole is amazing to deal with.. they call themselves a “nano-sized family business, coming at nutrition from an endurance athlete’s perspective.” Maybe it is this small size but considering how successful they are in the Ultra community, I was greatly impressed with how quick and very helpful they were in every aspect of their business. So impressed I will continue to do business with them even with the extreme shipping costs.. I just hope they work something out with their two Canadian Distributors.
For those of you in the Toronto area please check out Walk, Run, Ride www.walkrunride.ca .
storefront
I spoke with Terry D’Ettorre President / Owner (905) 951-0025 who is just starting to distributing Tailwind. Great guy and also very helpful.
Address:
55 Healey Road, Unit # 5
Bolton Ontario,
L7E 5A2
If in the area you have a cheaper option… now to find someone to do the same in Atlantic Canada 🙂
Let me know what you think of Tailwind.. or if this review helped you in any way.