BY LIZ. APPLEGATE, PHD. Fill’rUp Alternative carb sources keep you fueled on runs Gretel so tegy tokeep your energy high. Start by eating a prerun meal that con sists of a couple hundred calories (up to fuelingst 5300) two to three hours before your run If you run for one to two hours, con sume 30 to 60 grams of carbs per hour ofexercise. Run longer than that and youll need 60 to 90 grams per hour. Luckily, runners have plenty of op- tons for fueling up on the road, in cluding sports drinks, energy gels, and energy bars. But when you don't have your go-to product han: dy, these alternatives will keep you just as energized so you can finish your run feeling strong, SPORTS DRINKS Products like Gatorade supply 14to 18 grams of carbs pereight ounces and of ten contain several carb types, such as lucose and fructose, which speed en: cexgy absorption. Most also have electro lytes to help maintain luid balance. DIY > Mix 8 teaspoons sugar, 2 tea spoons honey, V3 teaspoon salt, and T teaspoon lime juice in 24 ounces of water Road Food New, tasty midrun fuel will energize your workouts LIF C BARS 5 > Small and soft, these tasty bars flavors include cherry pomegranate, blueberry, and ‘aspbery) are made from dried fruit, juice, and nuts. Each contains 150 calories, 25 g E catbs, and 4.5 g fat. clfbar.com a Fridge Wisdom NUTRITION ADVICE FOR HEALTHY, HUNGRY RUNNERS [PersonalBest } ENERGY GELS (One gel has 22 to 29 grams of carbs—usu ally from multiple sources—along with electrolytes. Take these with water to speed delivery ofenergy into yoursystem, DIY > Mil-tasting and easy to swallow, jelly packs (those mini jams found at diners) contain 3 grams of ca provide two types of sugar. ‘and ENERGY CHEWS These bite sized, candylike products con tain about five grams of carbs per chew. Youcan eat chewsa few ata time, ml iteasy to customize your energy intl DIY > Old-fashioned gumdeops contain about four grams of carbs per candy. Take 10 with you for ait of midrun enerby CAFFEINATED CARBS Caffeine-boosted gels and chews contain, 50 o 100 milligrams of caffeine per pack . The caffeine olt helps boost your en y and may prolong endurance, DIY > A can of Starbucks Doubleshot (made from espresso, milk and su supplies 130 miligars of caffeine. Unike gels and chews, i's not overly sweet ENERGY BARS Products like PowerBar and Clif Bar sup. ply 22 to 45 grams of carbohydrate, plus a good dose of protein, which will keep your stomach from growling on runs, DIY > Two hearty fig bars supply SO calories and 22 grams of carbohydrate from flour figs, and sugar. 2 HONEY STINGER. GREATER THAN Wareies Bo ecert rke ee 4 STesehoneyited Geiccntteced i ati oe tin ard Soar supper 30 colin : sity fee On tra geri pereght i Contains 160 calories ee ele eer i Sig cart, ad 79 ft fila) bot nian 18 oe | cecrcnees cinictcom