Pace Setter : October 2025

Solving the Nutrition Puzzle

I’ve been running distance since 1998, when I toed the line at the inaugural Rock ‘n’ Roll Marathon in San Diego. Back then, there were no AirPods to pump music into your ears, and fueling options were limited to those chewy, grainy Power Bars. Straight sugar was our friend—we downed peach-flavored chewy candies, Swedish Fish, and anything else portable and packed with sugar. Hardly anyone carried water. If you were resourceful, you stashed a jug along the route or ducked into a Stewart’s shop if you were lucky enough to pass one. Ah, to be young.

So much has changed since then. These days, there are endless ways to “wear” your hydration. The real question is what to put in the bottle. For me, it’s been trial and error. I sweat a lot, I need electrolytes and salt, and I’ve never quite found the right—pardon the pun—mix. In nearly every half marathon over the past decade, I’ve cramped up in the final two miles. With the Stockade-athon ahead and a half marathon in Wilmington, NC in December, I’m determined to solve my hydration puzzle.

First rule: NOTHING WITH STEVIA. I can’t stand the taste. And finding products without it feels like searching for a needle in a haystack. To make matters worse, some brands mix in erythritol, a synthetic sweetener. Research published in the Journal of Applied Physiology (and highlighted in Science Daily this July) found that even small amounts of erythritol can damage brain blood vessel cells, promoting constriction, clotting, and inflammation—potentially raising stroke risk. If the taste didn’t turn me away, that study certainly did.

So, I set out to find stevia-free options. A trip to Fleet Feet Albany led me to a great conversation with store owner Andy Getty, who avoids stevia himself. I left with several products to test. My first experiment: SaltStick Electrolyte Chews. At 100 mg of sodium each, the recommendation is two every 15–30 minutes of vigorous exercise (up to 15 per day). I haven’t gone that far, but I can say the green apple flavor is pleasant, like SweetTarts. I’ve yet to try the capsules, but so far—no cramps, though I haven’t pushed past five miles.

Picture organic, 100% fruit juice, electrolyte pops - photo courtesy of Benita Zahn

Next on my list: Spring Energy Drink and Maurten products, which I first picked up at the Brooklyn Half Marathon. True to the “nothing new on race day” rule, I’ll test them in training first. Meanwhile, I asked members of Capital City Runners, I Run Local, and Clifton Park Beer Runners for their favorites. Don A. swears by Maurten gels, noting they’re not gooey, and also recommends HUMA gels—stevia-free, with chia seeds, fruit purees, and other natural sources of carbs and electrolytes. Lisa N. (a fellow Cap City Runner) likes Skratch, which I just tried after a 3.6-mile run. Verdict: light, tasty, not too salty, and nothing artificial. I mixed one scoop with 14 ounces of water—perfect. Of course, Gatorade still has its fans, but I have to dilute it. Race-day Gatorade is often mixed from powder, and let’s just say I learned the hard way at the Cape Cod Marathon that not every batch is consistent.

On the solid-fuel front, my favorite tip so far: Nerds Clusters. Both Getty and Kathy LK suggested them, and honestly, they just make me smile. Other go-to snacks include dates, raisins, Clif Bloks, Honey Stingers/Waffles, or Sour Patch Kids (a Nicole A. favorite). Getty also recommends Aldi’s Simply Nature fruit strips—nothing artificial, no preservatives, easy to pack and digest. Those are coming with me on my next long run. For recovery, Aldi’s Good Pop ice pops are another winner: organic, with electrolytes and, importantly, no stevia.

Running is always a work in progress. I know I’m not setting records, but I’d like to avoid falling apart along the way. Thanks to all the runners who shared their suggestions. Stay tuned—I’ll report back after the next races. And here’s to wind at your back and sun on your face every time you pin on that bib!

Dr. Benita Zahn is a certified Health and Wellness Coach working with clients at Capital Cardiology Associates. Benita spent more than 40 years as a health reporter and news anchor at WNYT in Albany, NY. She covered issues such as wellness, treatment breakthroughs, aging, nutrition, and the latest health care trends. Benita’s work has taken her around the world and across the USA. Benita is a contributor to the weekly “Live Smart” page in the Times Union, the HMRRC Pace Setter and the new magazine 55+LIVING. Benita also created and co-hosts the podcast EVERYTHING THEATER.