# @lin.health on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CPHEILHH0pP
- **Gondola URL:** https://gondola.cc/posts/79706-linhealth-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/5288f29107.jpg
- **Posted:** 2021-05-20T21:47:08.000+00:00

## Caption

Let’s talk about RUN FUEL ⚡️

Ok I’ve gotten a lot of requests for this post but have been slacking because honestly (bad dietitian) I do the majority of my runs without fuel except for my morning coffee w/ collagen. This is a personal choice based on preference and GI tolerance.

BUT for runs or any heavy cardiovascular activity longer than 45 minutes, it’s really ideal to start incorporating simple carbohydrates for quick absorption and energy. Gels are a great convenient option that can provide an ideal target of ~100-200 calories with 15-30 g carbohydrates. On average you should aim to consume 30-60 g carbohydrates per hour 🤓

I never liked using gels because I hated the fake ingredients and colors but now I’m really happy to have finally found some natural options like @humagel. They also have a boost of electrolytes AND caffeine to power through a workout.

If gels aren’t for you, there are simple natural fixes you can use power through a workout

💡REFUEL IDEAS 💡 

• 4 oz orange juice or lemonade + 4oz water + tiny pinch of salt 

•1-2 single serve packets of honey 

•A handful of dried fruit + some water 

•A handful of pretzels + some water

The idea: simple carbs for quick absorption with no fiber and little fat. These slow down absorption which is good for overall health but not great for athletic  performance. 

As a general rule, you should rehydrate with ~ 5-12 oz water every 15 minutes of exercise then with an electrolyte beverage (or carbohydrate source) every 60 min after that. This is a guideline but can be altered based on your training needs and access.. there’s no one size fits all but these are a good place to start if you’re someone who struggles to complete workouts or increase duration 💪🏼

📸 @mattpendletonphoto

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## Credits

| Name | Username | Profile | Role |
| --- | --- | --- | --- |
| Matt Pendleton Photo | @MattPendletonPhoto | https://gondola.cc/MattPendletonPhoto | Photographer |

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