Xpost - Walking a half marathon - food needs for that day question

 So this July, I'm walking a half marathon (13.1 miles).  Maybe someday, I'll try running one.  Our trainer held a nutrition class and the guy leading it (who is not a nut, but has lots of experience running marathons etc), said that eating high fiber and high protein that morning will make you sluggish and hard to get going.  He suggested a lot of recovery drinks, and these gel packs and gummys that are all sold for runners for distance.   I did find one with only 2 grams of sugar, and it's the one the station breaks along the way will be serving, but it has 24 grams of carbs and no protein.  Can we take that?  I usually try to keep my carbs low, and was planning on bringing a couple of Pure Protein bars to keep me going.  I picked up some Nuun (Nuum?) to add to my water for the electrolytes recovery stuff.  My group is having a big pasta party the night before, but I don't eat pasta.  Is it ok if I go heavy on the protein the night before and eat protein and fiber (ie in Kashi high protein high fiber cereal?)  before the walk?  Food wise, how should I prepare and what should I eat along the way?
Thanks for the help.
Jan  

For most people, you will probably not need much for a 1/2 marathon especially if you are walking it.
What you can eat is individually based.  I can eat the gels and I can eat the gummies and the protein bars etc. etc.  but they do tend to vary from manufacturer to manufacturer, and even flavor to flavor. It may say the same thing nutritionally on the package, but for some reason the chocolate and mocha ones sit real heavy in my stomach.

What I do to combat this is I mix them with water so they are diluted. 
Nuun is awesome and that is what I used for my first 2 half marathons and I use it on my bike rides as well.  You get all your electrolytes and none of the calories.  Good stuff, I really like it.

Don't do anything new on race day.  Try all the options in the weeks leading up to the 1/2 marathon.
Try the item at home where you are safe, if it goes down and stays down o.k. then take it with you a walk and try it there.  If you have no problems increase the walk distance or intensity.  Go at it step by step so you aren't surprised by the results.

If and when you decide to run, you don't want fiber and protein sitting in your stomach race day.
You also want to eat 3 hours or so before the race, you want to give it time to get through your system so you don't have a lump in your pouch and you can visit the restroom if you should need to.

Good luck and have fun with that first 1/2 marathon.

P.S. a recent seminar i attended put on by a physician who is also a triathlete, passed on some info he got from the medical staff at the Ironman in Hawaii.  Research is showing that you absorb the carbs from your race food better as a liquid.  There is a higher percentage of intake and it is easier to digest.
They also say that they type of carb/sugar is also important, that with a mixture of the carbs, you can actually absorb a higher quantity than if you just have one source for your fuel.

Scott

 Thanks Scott.  Just the info I was looking for.  The guy was saying the same thing about absorbing carbs from liquid better.  The race is giving out drinks from Heed Sports drink by Hammer Nutrition with 27 grams of carbs, 3 sugars, and no protein.  They were giving out samples, but I was afraid to try it.  I'm 4 months out from surgery and so far have had no problems, but I don't experiment really with anything off program.  But maybe I'll try it.  How about dry roasted edamame's to carry as a snack?
Jan

At most carry some water, and a banana and you'll do fine.
Rob

 I'm gong to carry water, and I'm told they will refill it at the water stops.  So far, I haven't been able to eat more than an ounce of banana at  a time, and it has to be with protein like mixed in cottage cheese or I feel really strange.  How about nuts and dried fruit, would they be good?

You really aren't going to need anything othe than the sports drink if you can tolerate that.

Generally the rule is food/carbs for exercise over 1 hour.  You are going to be doing that because you are walking, but it's not as big of a concern as it would be if you were running a full marathon.

You can try a banana, or maybe some pretzels.
Try one of the Gel packets mixed with some water and one of your Nuun tablets.
What I did was 2 gel packets mixed with 6 ounces of water and shake it up in a gel flask.  They make little bottles like mini sports bottles for the gels, because you can buy the gel in bulk containers.
I carried one of those gel flasks, and a bottle of water with a nuun tablet in it.  I would take a little squirt of the gel/water combo and wa**** down with some nuun and water.

How fast do you walk?  How long is it going to take you to walk the 1/2 marathon?

Your goal with nutrition and exercise isn't to replace all the calories you burn, it's not possible, and you will likely induce some gastric issues if you tried.  You want to try and make sure you have enough energy to finish the activity.  300-400 calories an hour intake if you are exercising hard and doing an endurance event.  The first hour of exercise you won't need anything, your body has enough stores to cover that.  But you do want to stay hydrated, you don't want to play catchup on the fluids.
That is another reason why I like getting my fuel with my fluid.  You stay hydrated and get the fuel you need without having a big lump sitting in your stomach.

Scott

 Thanks Scott.  I'm still really new at this, and I'm not a fast walker.  Only 4 months out from surgery right now, but I'm hoping to finish in around 4 hours.  

I appreciate all the great ideas.  I think I'll try some with my practice walks.
Jan

There are 3 more awesome half marathons you should check out

The San Jose Rock n Roll 1/2 marathon
and then there were 2 others in Healdsburg

I believe they are all in October
That gives you some time to train after your first one and you will have lost a bunch more weight.  I bet you would see an increadible difference between your first and second race.

http://www.runhealdsburg.com/site5.aspx

http://www.eventswithsole.com/raceinfo.html

http://san-jose.competitor.com/

Hi Scott,

I see that you had Dr. Baggs as your surgeon.....me too!!!   Kaiser Richmond with Dr. Baggs I had my Rnxy on 5/27/08. 
I also have gotten hooked on doing half marathons.  I was interested in what u were saying about what it use during the marathon.  I have been leary to try the GU gel because of the caffeine and sugar and the gatorade.  So I have been using an low sugar energy bar and Cytomax for fluid.  But I might try your suggestions at home and then see how it goes and if it works I will make the switch.  Thanks for the information.

And, yes I agree the SJ Rock and Roll Half Marathon is great.  I just completed the Oakland Half Marathon....that was great too.  My next one is in Alameda on June 5 - its the See Jane Run.

Take care
Valerie

Yeah Dr. Baggs at Richmond. 1/22/08

I like the NuuN for the electrolyte replacement if you are worried about the sugar content of your drinks.  I think they work great.

As long as they don't turn into a gateway sugar for you the Gels are an easy way to go, especially if you mix them down.  I prefer the fruit flavored ones they mix the best with the nuun.  Chocolate just coats the inside of my mouth and makes the thirst worse.

Good luck with the testing.


Scott