I wanted to share some information regarding nutrition during your race. Proper fueling is essential for maintaining energy levels and preventing gastrointestinal discomfort. Here are some areas to keep in mind:
1. Calories: Consider replenishing 200-290 calories per hour to sustain your energy levels.
Calorie estimation: Another method to determine your calorie needs. This will give your total calories for the run, divide the number by 4hrs or 8hrs. This seems to be a pretty high # but it'll give you an idea of what your body requires. Online calculator – Walk/ Run Metabolic Calculator from ExRx.net.
2. Carbs: Carbohydrates are your primary source of fuel during endurance activities. However, it's important to find the right balance. Consuming too much or too little, as well as opting for fiber-rich carbs or those mixed with protein and fat, can potentially increase gastrointestinal symptoms. Aim for the following intake rates:
Carbohydrates are essential in athletic events for several reasons. Carbohydrates serve as the primary source of energy for the body during exercise. When we consume carbohydrates, they are broken down into glucose, which is transported in the bloodstream to provide fuel for various tissues, including the brain and muscles. The body relies heavily on glucose for energy during high-intensity exercise or endurance activities. The brain, in particular, depends almost exclusively on glucose to function optimally. By consuming carbohydrates, you ensure an adequate supply of glucose for the brain, helping to maintain focus, coordination, and decision-making during athletic performance. Lack of glucose in the brain is when we have a hard time focusing or feel dizzy. In addition to supplying glucose to the brain, carbohydrates also play a crucial role in providing glycogen for the muscles. Glycogen is the storage form of glucose, primarily stored in the liver and muscles. During exercise, muscles rely on glycogen as a fuel source. As glycogen stores deplete, fatigue can set in, leading to a decline in performance.
Aim for the following carbohydrate intake on events over 2 hours:
Men: 1 gram of carbs per kilogram of body weight per hour
Women: 0.8 grams of carbs per kilogram of body weight per hour
Example: 174lbs = 78g carbs per hr,
Carb sources: Here are some nutrition ideas, along with their respective carbohydrate content and calorie counts, that you can consider incorporating into your race fueling strategy:
Banana: 19-35g carbs, 105 calories
Apple: 11g carbs, 95-100 calories
Spring Gel: 20g carbs, 120 calories
GU: 23g carbs, 100 calorie
Honey Stinger: 23g carbs, 90 calories
Oatmeal (1/3 cup): 23g carbs, 140 calories (overnight oats or MUSH: 32g carbs, 230 calories)
Dates (2): 36g carbs, 133 calories
RX Bars: 24g carbs, 210 calories
Sweet Potato: 37g carbs, 162 calories
Sliced Bread: 13g carbs, 80-100 calories
Welch's Protein Fruit Smoothie 33g carbs, 160 calories
3. Hydration: Staying properly hydrated is vital during your ultra run. Aim to consume 16-24 ounces of water per hour. Additionally, consider replenishing 200-300 calories per hour to sustain your energy levels.
Cold water for reduced GI symptoms: In hot weather conditions, a review of studies suggests that consuming cold water (between 32°F and 44.6°F) before exercising and frequently during a two-hour run can moderately reduce gastrointestinal symptoms compared to drinking warmer water (68°F).
These recommendations serve as general guidelines, and it's essential to listen to your body and adapt your nutrition strategy based on your individual needs and preferences.
Stay fueled, hydrated, and let's have a blast!