Racing Nutrition - Overview
I have been trying a number of fueling strategies during races of between 4 and 24 hours and this is an area where I hope to incorporate the knowledge of nutrition I learnt from my Sports Science degree (BSc Hons. Loughborough University, England), from Personal Training and more recent research as I endeavour to apply what I have learnt to endurance mountain biking.
It appears that nutritional strategy does vary between individuals and is influenced by race conditions such as weather, track conditions and profile as well as race intensity. Nevertheless, despite the controversy and conflicting theories some generalisations do seem to hold true.
****This is a massive area and one I would encourage all readers to do further research of their own****
It appears that nutritional strategy does vary between individuals and is influenced by race conditions such as weather, track conditions and profile as well as race intensity. Nevertheless, despite the controversy and conflicting theories some generalisations do seem to hold true.
****This is a massive area and one I would encourage all readers to do further research of their own****
Pre Race
It is crucial to overall health and fitness to regularly eat a balanced diet containing complex carbohydrates such as wholemeal/wholegrain bread, pasta, spaghetti, potatoes, rice and noodles to fuel training load and to eat these foods before an event in the form of carbo-loading. The day before an event it may be better to avoid high fibre carbohydrate which may cause digestion problems during a race and consume foods such as white pasta or rice.
Eat plenty of fruit and vegetables, an adequate amount of protein, and sufficient good fats such as omega 3 fatty acids the best source of which is oily fish such as salmon, tuna, mackerel and sardines. Avoid too much saturated fat which is animal fat found on meat and dairy products.
Simple carbohydrates or sugar should be kept to a minimum but 'balance' is always the key.
Eat plenty of fruit and vegetables, an adequate amount of protein, and sufficient good fats such as omega 3 fatty acids the best source of which is oily fish such as salmon, tuna, mackerel and sardines. Avoid too much saturated fat which is animal fat found on meat and dairy products.
Simple carbohydrates or sugar should be kept to a minimum but 'balance' is always the key.
Race Fuels
I have used 2 racing fuels recently. Endura Sports Nutrition and Hammer Nutrition Products.
During the Scott 24 hour Solo in October 2012 I used Hammer Perpetuem for its combination of complex carbohydrates, soy protein and lipids as well as Hammer Endurolytes for replacing my electrolytes (sodium, chloride, calcium, magnesium and potassium) which primarily stop muscle cramps. Indeed, I had previously attended a lecture conducted by Steve Born, a technical advisor for Hammer Nutrition, and successful Ultra Marathon racer. I had been very impressed with what he had to say and I downloaded and read his free guide 'The Endurance Athlete's Guide to Success'. I did need to supplement the above products with Hammer and TORQ Energy and Protein bars but the strategy proved successful and led me to win the Masters Solo Category.
In most of my other races in 2012 I have used Endura Optimizer for protein and carbohydrates, Endura Magnesium Rehydration to replace my electrolytes and gels and bars for more instant energy. Again, I have been pleased with these products, only struggling when I have not kept to my planned intake.
Interestingly, in an 8 hour enduro at the end of 2012 when temperatures on track reached around 40 degrees I stopped eating any solid fuels or caffeine gels in order to limit dehydration and relied only on liquid fuels in Endura and Optimizer and finished the race strongly while others struggled. Indeed, this is my initial point - fueling is often dictated by race conditions and you have to adjust accordingly!
During the Scott 24 hour Solo in October 2012 I used Hammer Perpetuem for its combination of complex carbohydrates, soy protein and lipids as well as Hammer Endurolytes for replacing my electrolytes (sodium, chloride, calcium, magnesium and potassium) which primarily stop muscle cramps. Indeed, I had previously attended a lecture conducted by Steve Born, a technical advisor for Hammer Nutrition, and successful Ultra Marathon racer. I had been very impressed with what he had to say and I downloaded and read his free guide 'The Endurance Athlete's Guide to Success'. I did need to supplement the above products with Hammer and TORQ Energy and Protein bars but the strategy proved successful and led me to win the Masters Solo Category.
In most of my other races in 2012 I have used Endura Optimizer for protein and carbohydrates, Endura Magnesium Rehydration to replace my electrolytes and gels and bars for more instant energy. Again, I have been pleased with these products, only struggling when I have not kept to my planned intake.
Interestingly, in an 8 hour enduro at the end of 2012 when temperatures on track reached around 40 degrees I stopped eating any solid fuels or caffeine gels in order to limit dehydration and relied only on liquid fuels in Endura and Optimizer and finished the race strongly while others struggled. Indeed, this is my initial point - fueling is often dictated by race conditions and you have to adjust accordingly!
Race Recovery
The most important lesson I have learnt this year is the importance of fueling post exercise.
It appears that the body is most receptive to carbohydrate and protein replenishment immediately after exercise. Real foods are ideal but I have found Hammer Fuels Recoverite and Musashi Creatine Recovery Stack both excellent products and easy and convenient to consume as they are simply added to water. Nowadays I always refuel as soon as possible, no matter if I have been racing or training and I have far more energy and strength the following day!
It appears that the body is most receptive to carbohydrate and protein replenishment immediately after exercise. Real foods are ideal but I have found Hammer Fuels Recoverite and Musashi Creatine Recovery Stack both excellent products and easy and convenient to consume as they are simply added to water. Nowadays I always refuel as soon as possible, no matter if I have been racing or training and I have far more energy and strength the following day!
Support Crew
My wonderful wife, Greer (picture above) admirably fuels my dreams! ... with love and gels.