I bought some LMNT thinking it could replace gels for my long 3+ hour runs. But now 2nd guessing thinking that I also do need something with real fuel, aka sugar of some kind.
No. LMNT is for rehydration, gels are an energy source.
This.
Carbs are for fuel, electrolytes are for rehydration to replace the salts lost in sweat. If you're running/cycling 2+ hours, try and aim for 30+ g/h of carbohydrate
I've gotten away with Gatorade and other electrolyte beverages for HM distance fueling, but definitely cannot replace the calories on the Marathon.
LMNT fits into the electrolyte beverage zone
thanks for the reply. So now having a hard time finding place for LMNT. Given the gels also have electrolytes and sodium (albeit not as much as LMNT). Now should I be concerned on overdoing the sodium if I intake both gels and LMNT on same run?
I sweat a LOT, especially in summer and especially when I incorporate cycling on a trainer indoors during winter to add cross training. It’s the only thing that keeps me from getting insane calf and quad cramps. That said, like others have said it’s purely for rehydration, there’s no carbs, few calories and no sugar so it won’t fuel you. It’s a shame it’s so hard to find, it’s very underrated IMO.
Use the analogy of the car and think about carbs as gas and electrolytes as your fluids(oil, transmission)
Carbs make the engine/body run while the electrolytes keep the engine and body mechanics lubricated. Both need topping up but carbs are needed more frequently and steadily.
Sweat is also deceptive as it’s highly diluted and collar or hat salt stains don’t necessarily indicate a need to replace. Counterintuitively this can be a sign of too much salt and a sign of the body trying to regulate. If you look at blood volume you’ll find the body does an amazing job of regulating electrolyte balance it gets from a normal diet and that supplementation beyond a little sodium for events under 6 hours is rarely needed.
I've gotten away with Gatorade and other electrolyte beverages for HM distance fueling, but definitely cannot replace the calories on the Marathon.
LMNT fits into the electrolyte beverage zone
thanks for the reply. So now having a hard time finding place for LMNT. Given the gels also have electrolytes and sodium (albeit not as much as LMNT). Now should I be concerned on overdoing the sodium if I intake both gels and LMNT on same run?
Yes. LMNT has too much sodium for most applications. Whether or not that has a negative impact for you is TBD.
I sweat a LOT, especially in summer and especially when I incorporate cycling on a trainer indoors during winter to add cross training. It’s the only thing that keeps me from getting insane calf and quad cramps. That said, like others have said it’s purely for rehydration, there’s no carbs, few calories and no sugar so it won’t fuel you. It’s a shame it’s so hard to find, it’s very underrated IMO.
If you want to try something that might be easier to find, investigate LiquidIV. Big fan.