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How To Carry Powdered Nutrition During A Long Run

Warning: Goofy acronyms are used!

How can you carry enough of your favorite powdered nutrition to complete a long training run or race?

Here is a method I use for my 50km+ trail running races and long runs (3+ hours).

This method requires a few things.

  1. You have access to additional water.
  2. You are using a hand-held water bottle or some kind of FTS (Fluid Transportation System).

I simply create some NSBs (Nutrition Support Baggies) using fold-n-close sandwich baggies and twist ties. I then carry a set amount of NSBs on my body throughout the run. This high-tech system contains the exact amount of nutrition (carbohydrates, protein, and electrolytes) I want to ingest per filled FTS (water bottle).

For example:

If I want to consume one bottle of water and 150 calories every 45 minutes, each NSB would contain 150 calories of fuel.

If additional water is estimated to be further than 45 minutes away, I may carry another bottle which allows 1 hour 30 minutes worth of fluid and nutrition.

NSB Ready To Go

NSB - Food Never Looked So Good!

When I approach an aid-station or water source, I simply empty one NSB into the empty bottle, fill with water, then roll. You can save the empty NSBs and re-use them another day if you wish. Simple and fairly efficient.

RaceReady Shorts With NSBs

RaceReady Shorts With NSBs

I will carry up to four NSBs depending on my needs or drop bag locations for a trail race. At a drop bag location, I can easily grab additional NSBs. The minimal mental energy required can be a good thing especially towards the end of a long race.

There you have it.

How do you carry additional powered nutrition during long runs? Or am I the only crazy person that does this?!

Happy Training!

About the author

David Hanenburg David Hanenburg is the passionate dirt-lovin' creator of Endurance Buzz and has been playing in the endurance sports world since 2000 after knockin' the dust off of his Trek 950 hardtail thanks to a friend asking to go ride some local dirt. In 2007 he ran his first ultra on the trails and fell in love with the sport and its people. For more information on David's endurance sports journey, check out the About page.

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