OK, so I got my Active.com e-mail this morning and followed the link to this article on carbohydrates and protein intake during exercise.  Then, in the Marathon Training forum, there is this thread on Accelerade Gel.  So, I surf over to the Accelerade website. 

This all had me wondering how many V-Teamers are using products like this during exercise?  What product do they use?  Are there other products that they like to take prior to or after exercise that have carbohydrate/protein mix that they would recommend? 

While the science of this seems to make sense, I am a little confused as to how to put this into practice.  Any help would be appreciated.

Bob,

Thanks for re-directing me to your post.  I am being neurotic about this new RW and trying to read it from cover to cover and had not gotten to that part of it yet.  I remember your post, but did not follow the link previously, because I would then be cheating my RW.  Time to stop being neurotic and read the link.

Julio,

I am totally with you.  On my 16 miler on Sunday, I had 2 12oz bottles of Gatorade mixed w/ water and 3 Vanilla GUs.  I typically have a peice or two of toast w/ some of my wife's homemade jam (peach is my favorite pre-run jam) prior to my run.  In other words, I have concentrated on how carbohydrates aid my training.

What I am curious about here is all the info floating around about protein aiding performance and how I should add this to my training.

Toby, I don't really concentrate on the carb/protein ratio during my run, but I try to make sure I have some of both before and after my long runs.  I tend to do fine using plain water and gels, but that's me.  I haven't experimented with other things, but perhaps when I am looking for that extra edge I will.  I think Melissa uses Accelerade so she would be an excellent person to ask.

Before a run, I eat toast with a moderate amount of peanut butter.  I notice it keeps me full longer and I got rid of those annoying hunger pains at the end of my long runs.  After a run, I like to eat a big bowl of cereal with extra milk or a ham & cheese sandwich with a can of Slim Fast.  I'm not saying this is what you should do, but it's just what I like to eat. 

The science does make some sense to me, but I have a question (sorry if it's dumb).  Do you use up all the glycogen floating around before you start to rely on muscle for energy?  At what point does it start or switch over?  I was under the impression our bodies use up all the glycogen it stores and then starts breaking down muscle protein when it can't find another source of energy.  Hence the use of gels; it stops us from relying on muscle (a high inefficient source of energy I thought).  I'm not saying we never break down our muscles for energy, but at what point do we need a protein supplement?  I think there is a difference between a trained cyclist riding to exhaustion and my 20 miler.  Hopefully I'm not running to exhaustion, but we all know something different happens to our bodies in those last 6.2 miles.  So do I train my body to use protein from a drink so my muscles don't break down as quickly at mile 23, 24, 25...? 

Sorry for my confusion. 

Starla,

Thanks for your reply and info on what you do.  I have been toying with the carbohydrate/protein pre and post run.  So far, I like a bagel w/ peanut butter after (but often forget to do it).  This is not too far off from what you have before.

As to your question, there are no dumb questions.  I feel that this is especially true when I don't know the answer myself.  What I think is that the body uses more than just glycogen.  One of the things I seem to remember reading is that part of the purpose of the long runs is to teach the body to use fat as a fuel and extend your glycogen stores.

Here is another article on Active.com on the protein/carbohydrate intake during exercise.  The article is on a new book.  The top two points say that:

1. the body as a limited capacity to release glycogen to the blood stream and a regular sports drink will meet this capacity.  But the body can also use protein for fuel, so a drink with both can provide more fuel, delay fatigue, and extend glycogen stores.
2. Consuming protein during exercise will minimize the use of muscle for protein and thus allow for faster recovery.

Cherie and Lisa,

Thanks for your comments.  I need to take a look at all of this. 

I am conflicted in whether or not to try the Accelerade since that conflicts with Hal's advice to train with what is served at the marathon (Gatorade at Big Sur).  I think I will give it a go though.  I will be able to rectify that conflict when their gel is easily available.

I also need to think some more on the post workout nutrition and the best way to take care of that.  Again thanks to all who have helped me on this post.