Great point. Not totally sure I need them. I kept bonking towards the end of longer (for me) runs and someone told me to make sure I was getting enough electrolytes. The other thing I started doing for longer runs was to start using a HRM and do the runs by effort instead of pace. It was much slower than I thought I could do (especially during the summer) and it took me a while to figure out target ranges, but that was around April of this year and I haven't bonked since...so maybe slowing down made more of a difference than the electrolytes.
Thanks for the response!
Electrolytes have nothing to do with bonking. Bonking is basically running out of fuel. Electrolytes are very important however and need to be replaced during long and hot runs. So, two things going on here. By training your body (running slow and appropriate) to burn fat as fuel, your body will be conditioned to hang on to your carbo stores longer and being able to utilize them later in a run.
This fat burning efficiency also carries over to faster, shorter runs, that you should be doing once or twice a week.
I tryed coconut water a couple of times and it was great but the ones i found has a litle sugar added! But if you can find some pure coco water give it a try! It's suppose to be equivalent to gatorade in terms of electrolites! well it's what a heard but for shure it's tasty.....espacially after SOME miles!!!
I also heard great things about V8 or cocktail garden vegteble juices! Hope it helps.....
Hammer Nutrition has some great products. The best thing they offer is the Endurance Athletes Guide to Success, a document available free in PDF format and free when you place your first order online or from the catalogue. I get my best results using their fueling strategies with their products, but have used Nuun, Gu, Cytomax, even Naked Juice brand Soy drink for sessions lasting longer than 2 hrs. The products are great, but it is the basic fueling priciples that work. Check out their very informative website. Good luck and happy trails!
I just started reading the guide (free without purchase- go to the Knowledge area) and it is really good. I'm glad that you posted about it, James. The cookbook is also a free download.
I use honey, blackstrap molasses (just a little, say a few tablespoons per 10 oz honey) and sea salt. For winter, I add in fruit puree to thin it so I actually get some. I use the 10 oz. bottles from Nathan or Amphipod. But since fat is my primary fuel, I just need enough carbs to keep the "kindling" burning and my brain fed.