Q: Gels make me sick. Can you suggest alternatives? A:

I used to do fine with gels and sports drinks during marathons, but recently they have begun to disagree with me. Are there any alternatives I can carry during a marathon so I don't throw up? – Nancy Great question, Nancy. Nothing worse than GI distress during a race. One of the things I tell my athletes is that LESS is MORE. Sometimes it is not the gel or drink, but the quantity consumed. So you may want to try reducing the amount to see if that helps. Also, a sports drink is a dilute carbohydrate–15 grams per 8 ounces of liquid, whereas a gel is more concentrated–28-30 grams of carbohydrate in 1 ounce. So you may want to have more water when you have the gel and see if that helps. Second- What NOT to pair. A little carb during a marathon is good thing, but too much may be a recipe for GI disaster. Rule of thumb: 30-60 grams of carbohydrate every hour AFTER THE first hour...

Full article: http://askthesportsdietitian.runnersworld.com/2012/08/alt...

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