Nutritional considerations for multi-stage endurance events -
The specific energy demands and optimal physiological requirements will vary for the different components of an adventure race. Limited data exists on adventure racers, although typically a relatively low body mass and low body fat are considered optimal to be competitive. A high energy diet is often required to support the training and competition demands of adventure racers, though individual needs can be highly variable.
Training load and body composition goals are two factors that may impact individual energy targets. A heavy training block for an ultra-endurance adventure racer results in very high daily energy expenditures. Adequate energy intake will support optimal performance and completion of demanding training volumes.
High energy requirements can be achieved with frequent meals, nutrient dense foods, adequate portion sizes and appropriate intake before, during and after training sessions.
Protein requirements are increased due to the higher protein needs for endurance exercise, with protein intake ideally being spread over the day. Including a variety of healthy fats in the diet e. avocado, oily fish, olive oil , nuts, seeds is important for health and immune function and overly fat-restrictive diets should be avoided.
A variety of colourful vegetables and fruit daily will provide essential nutrients such as fibre, antioxidants, vitamins and minerals.
Although a low carbohydrate high fat diet can influence fuel utilisation and increase fat oxidation during sub maximal sustained exercise, currently there is insufficient research to indicate a performance benefit from a high fat diet for endurance athletes. Fluid requirements vary between individuals largely depending on sweat rate, which can be influenced by intensity, fitness level, and weather conditions.
Athletes should aim to start training and races well hydrated and continue to optimise hydration throughout. For shorter training and event duration water is the best rehydration fluid. Longer races at lower intensity however can favour adequate fluid consumption.
Dehydration can lead to fatigue, loss of concentration and impaired performance due to loss of power and intensity. For longer duration adventure races, i. duration of 4 hours or more, carbohydrate loading for days prior to race day can allow muscle glycogen stores to be maximised.
An Accredited Sports Dietitian can provide a race nutrition plan that includes a tailored carb loading plan to reduce gastrointestinal upset while optimising fuel stores pre-event. The ideal pre-event meal will provide sufficient fuel and hydrate you without leaving you feeling uncomfortable.
Timing is important to consider to allow for food to be digested and move out of the stomach prior to the race commencing. Suitable foods are usually low in fat and fibre as these can slow down digestion and high in carbohydrate to optimise blood glucose levels.
You and your team members should experiment to find the routines that work best for your situation. Ensure that the meal is well planned and includes familiar foods and fluids.
A small snack such as fruit, or a muesli bar can be eaten about an hour prior to the race as a final effort to top up energy levels. Race day nutrition is key to successful adventure racing. Firstly, we have developed a range of high carbohydrate, low fat meals and breakfasts that you can conveniently fit into your carbo-loading schedule.
The meals and breakfasts suitable for carbo-loading are our varieties, available from the following links:. TORQ Carbohydrate:Protein Breakfasts. TORQ Carbohydrate:Protein Meals. The other product that can be immensely useful during the carbo-loading process is our neutral tasting TORQ Energy Organic Energy.
This can be added to any food dish including savoury meals or can be made into a neutral tasting drink or you can add squash if you want flavour. For more information on TORQ Energy Organic, click HERE. Below is a table summarising the carbohydrate content in the TORQ Meals, Breakfasts and Organic Energy powder.
In essence, make an effort to understand what to do on Day 1 and the rest will easily click into place. Your glycogen stores should be fully loaded by the time you wake up, but you will have lost some of your liver glycogen during your overnight fast.
This can easily be topped up however with a moderately high carbohydrate breakfast. Ordinarily, if this was a 1-day event, you could get away with porridge, regular breakfast cereal or a few slices of toast, but remember, this is multi-day.
Performance in Stage 4 of a multi-day event is going to be heavily influenced by the nutrition consumed in the days preceding it — days in which you will be exercising hard and drawing heavily upon your available resources.
There are 2 vitally important macronutrients to consider during your multi-day events and these are carbohydrate and protein. These two nutrients might have been mentioned a few times already during this article and once the racing starts, the focus on them becomes all the more vital. Carbohydrate is the fuel your body needs to function and protein is essential in servicing your engine — keeping you from falling apart!
The need for protein has already been discussed at length and regular protein consumption on the days you are competing remains the order of the day. The principles are the same, so you should consume g of high quality protein every 3 to 4 hours to provide the necessary substrate for muscular repair and adaptation.
Your breakfast on day 1 therefore should contain g of protein — your first hit of the day. Where do you get 25g of protein from?
A tin of baked beans and a couple of slices of toast will give you g of protein as well as the carbohydrate you need. Half a tin of baked beans on 2 slices of toast with a poached egg might be a good compromise and would give you the g protein you need.
These contain 25g of high quality protein and a substantial 75g of carbohydrate delivered from a variety of sources.
As demonstrated here at our stage race in Lanzarote recently, they are incredibly easy to prepare with either hot or cold water. So, why is fat the enemy first thing in the morning, hours before you compete? Fat blocks the absorption of carbohydrate and protein due to its slow passage through the digestive system.
Your breakfast first thing in the morning before you exercise needs to be low fat, moderate to high carbohydrate and with g of high quality protein.
Fat certainly has its place in your diet, but timing is critical, especially during events like this. Take an energy gel.
This is the start of your during-race fuelling. We could write a number of paragraphs explaining this process, but it is much more easily explained through a video. See below:. Hopefully the video explains clearly, the interplay between endogenous and exogenous carbohydrate.
In stage racing, looking after your endogenous stores is critical. You must now do everything in your power to protect them and during the event and this means consuming the maximum amount of carbohydrate your body is capable of absorbing and using.
Gastro-intestinal comfort should be very high on your list of priorities at all times and certainly during a multi-day event. How should you be getting your carbohydrate into your body, through a drink, gels, bars or chews?
All TORQ products contain 30g of carbohydrate, whether ml of Energy Drink , an Energy Gel , an Energy Bar or an Energy Chew , so all will deliver the same energy — which product you choose will come down to your hydration needs and your textural desires.
Take a look at this short video, which explains our system very succinctly:. Notice how your fuelling intake should remain constant irrespective of perspiration rates, but when conditions are warmer and perspiration rates are higher, more of your carbohydrate should be delivered through your drink.
By the same token, if perspiration rates are lower, you should be leaning more towards eating your concentrated carbohydrate units and drinking less. The diagram below sums this up quite nicely:.
The length of the individual stage will have a significant impact on whether you need a 25g protein feed during the stage too. However, if the stages are much longer than 4 hours, you really should be looking at taking on a protein feed after 4 hours.
For instance, if the stage is 8 hours long, you should be taking on board 25g of protein at around 4 hours and then immediately at the end in the form of a recovery drink, with carbohydrate.
Our recent trip to Lanzarote had stages that lasted depending on ability 1. The same argument could be applied to single-day ultra-endurance events in that the negative impact protein intake has on the carbohydrate fuelling process would outweigh any benefit it would bring to your performance.
As a rule, avoid protein intake during exercise unless there are multiple stages are they are particularly long and arduous. Consuming a recovery drink immediately after the stage is essential as this not only delivers a desperately needed g of high quality protein, but also a large dose of carbohydrate to help restock your endogenous glycogen stores.
For the same reasons mentioned during the carbohydrate loading phase, for a short window of time after exercise, muscle enzyme activity glycogen synthetase is elevated and this really assists with the glycogen storage process.
Use a recovery drink that contains 3 parts carbohydrate to 1 part protein. Whey protein is the quickest acting and most effective for post-exercise recovery, which is why we use it in our TORQ Recovery Drink.
Our whey protein based recovery drinks are pre-flavoured and taste like a thick milkshake, whereas our Vegan Recovery formula needs to be added to ml of Oat Milk or Orange Juice.
We have taken account of the nutritionals within the Oat Milk and Orange Juice and have produced 2 different powder blends, so as long as you add the correct blend to the correct fluid, this vegan product will be Carbohydrate:Protein. You need to keep the carbohydrate going in to re-stock those endogenous glycogen stores and although fruit should be consumed, because it is richly infused with important micronutrients, fibre and water, trying to get all of the carbohydrate back into your liver and muscles without a bit of help from some concentrated carbohydrate sources like sweets is going to be impossible.
We mentioned earlier about the use of TORQ Energy Organic too. Other high fat low carb items that you might want to have to hand could include low fat cereal bars. The TORQ Bar is designed for energy delivery during exercise, but it makes an equally wholesome low fat high carb snack to enjoy with a cup of tea.
Savoury snacks like pretzels are low in fat and high in carbs too, so go to your supermarket, look at the labels and pick up a variety of foods to graze on. One of our riders in Lanzarote took to bowls of cereal and had a bit of a fetish for low fat tinned rice pudding.
Hopefully you get the idea? Fat is the enemy though remember? It will slow down your digestion and stop you feeling hungry. Finally, on the subject of grazing, remember to consume plenty of fluid so that you store this carbohydrate.
For your first meal after exercise, make sure it has the magic g of high quality protein in it as well as being high carbohydrate. You can start to be a bit more relaxed about fat intake now, but you should still be keeping all of your food, except the last meal of the day low in fat to facilitate the absorption of protein and carbohydrate.
You could have beans on toast again, if you want something quick, but make sure you have a full can of beans this time. Pasta or rice based dishes with a low fat sauce are ideal too.
As previously mentioned, TORQ do produce meals and breakfasts that are specifically designed for these kinds of events.
Whether you consume one of our meals as your first meal after exercise, or later on in the day, just fit it in where it suits.
The quick video clip below shows how easy our pasta meals are to make:. We have 3 nutritional profiles for our meals, , and Carbohydrate:Protein.
Go for either the or The is a bigger meal and contains more carbohydrate, but the will work well too. For further information on the full range of our optimised pasta meals, click HERE. For the rest of the day, stick to the rules we discussed before and make sure that you continue to take onboard g of protein every 3 to 4 hours and graze constantly on fruit and high carbohydrate snacks.
Have a desert too and this is the time of day where you can be a even more relaxed about your fat intake. This is going to be a little bit like Groundhog Day! You should be starting the day with a low fat high carbohydrate breakfast with g of protein and once again you should be looking at a minimum of 75g of carbohydrate and having breakfast a minimum of 1.
Usually with stage racing, it will kick off early in the day, so you may be pushed to hit the 1. For an optimal fuelling strategy to work during the race, your breakfast needs to be fully digested.
The purpose of your breakfast should be:. Your primary aim from a nutrition perspective is to both protect your glycogen stores and protect your muscle integrity, hence our obvious obsession with protein and carbohydrate consumption as our key messages.
Check out 7 Top Tips on Fueling Multi-Day Enduracne - Relaxation exercises Nutritional considerations for multi-stage endurance events more important than fueling a single day event. Carbohydrates are consideratlons most efficient Consideraations of energy your body ffor use, and research consistently shows a cpnsiderations benefit mulgi-stage Flavourful Orange Infusion carbs during exercise lasting longer than around 90 minutes. Carbs consumed during exercise are broken down to glucose for use in energy metabolism, or if not immediately needed can be stored as glycogen in the muscles and liver for future use. Conversely, a depletion of the body's glycogen stores can result in a sudden reduction in performance known as 'bonking' or hitting the wall. As mentioned, consuming carbs during ultra running has been shown to aid performance and recommendations are based on exercise duration and intensity. Given the steady intensity of ultra distance and multi-day events a carbohydrate intake of g per hour is recommended. This Ntritional the first of a Natural energy-boosting strategies part series on nutrition for Flavourful Orange Infusion mluti-stage. Subscribe for updates as we drop dor articles:. This article exists to put what is a very complex topic of race nutrition into a succinct and digestible get it?! Poor nutrition and hydration cripples running performance in an ultra. That is a scary thought, especially if that is a new distance. Using these questions….For the triathlon, cycling or running newbie, it can be consideratiojs overwhelming seeing fellow training buddies carrying what appears multi-stagd be a utility cpnsiderations equipped coffee bean benefits a diverse line-up of nutritional tools.
Well, fret no more. This article considderations Nutritional considerations for multi-stage endurance events cor for consideratons ingredients recommended for considerationd energy Nutritiional and peak evenys during endurance training and racing. Considdrations simply, carbohydrates are sugars and starches that fuel endhrance bodies much like gasoline Nutditional a race car.
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Some research has found that inclusion of small amounts of protein during prolonged activity can help enhance performance by sparing muscle glycogen as well as aiding fluid uptake.
Protein also can help mute hunger that arises during longer efforts. Athletes on restrictive energy intakes should aim for the high end of this recommendation.
Race Morning: Include grams of protein in the hour leading up to race start to help stabilize blood sugars. Common pre-race protein sources include peanut butter, non-fat milk or yogurt, eggs, and energy bars. During Race: If out on a training or race course longer than 4 hours, aim for up to 5 grams of protein hourly.
Common sources include sports drinks, energy bars, as well as whole food alternatives like turkey jerky and peanut butter sandwiches.
Post-Race: A range of grams of protein taken immediately post-race is sufficient to support muscle repair and immune function post-event. Common sources include milk, meal replacement shakes, and specialized recovery sports drinks. Replacement of electrolytes becomes instrumental in endurance bouts lasting longer than 1 hour, especially when training and racing in hot and humid conditions.
The principle electrolytes include sodium generally bound to chloridepotassium, magnesium, and calcium. These electrolytes are involved in metabolic activities and are essential to the normal function of all cells, including muscle function.
Pre-Race: Athletes vulnerable to muscle cramping and fatigue as well as those competing in heat may benefit from increasing salt intake in the few days leading up to race day.
Many of the carbo-loading options, such as pretzels, sports drinks, breads, and cereals, accommodate this. Similarly, on race morning, choosing saltier carbohydrate sources, such as a salt bagel, and sipping on a sports drink rather than plain water may help.
Salt loading is not recommended for athletes on blood pressure medications. During Race: Aim for mg of sodium per standard bike bottle of water consumed ounces as well as smaller amounts of potassium, magnesium, and calcium. Note that too much sodium can lead to bloating and GI discomfort so be sure to account for all your sources, including sports drinks mg per 8 ozenergy gels mg per packet and chews mg per 3 piecessalt packets ~ mg per packetand electrolyte capsules ~ mg per capsule.
Post-Race: Sipping on a sports drink, rather than plain water, post-race will facilitate optimal rehydration of muscles, including replacement of lost electrolytes.
Because water serves as the medium for all metabolic activity, helps to lubricate our muscles and joints, and also keeps our core body temperature in check, failure to take in enough fluids during a long run can have a dramatic negative impact on both health and performance.
Therefore, determination of sweat rate and consequent fluid demands is extremely important for athletes. Daily: Drink half your body weight in pounds in fluid ounces or so urine runs pale yellow during the day.
For example, a lb man requires approximately 75 ounces of fluid daily. Unfortunately, this level of dehydration can have significant negative consequences on performance so be sure to sip on ounces of fluid in the hours leading up to race start or so that urine runs pale yellow.
During-Race: Aim for ½-1 liter or approximately 1 standard bike bottle ~ ounces per hour or so that urine runs pale yellow. It is important to note that over-hydration, also known as hyponatremia, can be just as dangerous as dehydration and is generally caused by consuming fluids, especially water, beyond that of what the body can absorb.
Cardinal symptoms of over- hydration include clear urine, pressure headaches, nausea, vomiting, and confusion. To monitor hydration status, weigh in pre- and post-workout.
It is estimated that one needs approximately 20 ounces of fluid to replenish 1-lb of body weight. A central nervous system stimulant, caffeine may help maintain blood glucose concentration and reduce power loss through its effects on the active musculature and nervous system that reduce fatigue and perceptions of effort, discomfort, and pain.
Specific flavors of energy gels and chews are caffeinated at a dose of mg pack. It is important to experiment with personal tolerance to caffeine as some athletes do not respond favorably to caffeine with symptoms such as a racing heart beat, muscle twitching, stomach distress, and anxiety serving as reason for avoidance.
Aim for mg of caffeine e. Avoid consuming more than mg of caffeine on race day. For best results, consider eliminating caffeine from the diet for 10 days prior to racing.
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Division of Pulmonary and Critical Care Physiology and Medicine, The Lundquist Institute for Biomedical Innovation at Harbor-UCLA Medical Center, Torrance, CA, USA. Academy of Sport and Physical Activity, Faculty of Health and Wellbeing, Sheffield Hallam University, Sheffield, UK. Cambridge Centre for Sport and Exercise Sciences, School of Psychology and Sports Science, Anglia Ruskin University, Cambridge, UK. Justin D. Roberts, Liam Beasley, Shaun Chapman, Jorge M. School of Social and Health Sciences, Leeds Trinity University, Leeds, UK. Sport Nutrition and Performance Research Group, Department of Sport and Physical Activity, Edge Hill University, Ormskirk, Lancashire, UK. Carnegie School of Sport, Leeds Beckett University, Leeds, UK. College of Health Care Sciences, Nova Southeastern University, Fort Lauderdale, FL, USA. Department of Health, Human Performance, and Recreation, Baylor University, Waco, TX, USA. Department of Physiology, Brody School of Medicine, East Carolina University, Greenville, NC, USA. Department of Exercise and Sport Science, University of North Carolina, Chapel Hill, NC, USA. Discipline of Biokinetics, Exercise and Leisure Sciences, School of Health Sciences, University of KwaZulu-Natal, Durban, South Africa. Department of Kinesiology, California State University San Marcos, San Marcos, CA, USA. Kinesiology and Nutrition Sciences, University of Nevada, Las Vegas, NV, USA. College of Health Professions and Sciences, University of Central Florida, Orlando, FL, USA. Department of Kinesiology, Mississippi State University, Mississippi, MS, USA. Department of Exercise Science, University of South Carolina, Columbia, SC, USA. You can also search for this author in PubMed Google Scholar. All authors reviewed, edited, and approved the final manuscript. Their nuanced appreciation of the physiological demands of the sport, enables them to make recommendations that are both evidence-based and pragmatic. Correspondence to Nicholas B. Tiller or Justin D. This manuscript was peer-reviewed by the Isnternational Society of Sports Nutrition Research Committee, and represents the official position of the ISSN. Ethical approval for the collection of athlete surveys Table 4 was received from Sheffield Hallam University Faculty Research Ethics Committee approval number, ER Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations. Open Access This article is distributed under the terms of the Creative Commons Attribution 4. Reprints and permissions. Tiller, N. et al. International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing. J Int Soc Sports Nutr 16 , 50 Download citation. Received : 16 September Accepted : 24 September Published : 07 November Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Review Open access Published: 07 November International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing Nicholas B. Tiller 1 , 2 , Justin D. Roberts ORCID: orcid. Pinto 3 , Lee Smith 3 , Melanie Wiffin 3 , Mark Russell 4 , S. Willoughby 8 , Michael D. Tarpey 9 , Abbie E. Smith-Ryan 10 , Michael J. Ormsbee 11 , 12 , Todd A. Astorino 13 , Richard B. Kreider 14 , Graham R. McGinnis 15 , Jeffrey R. Stout 16 , JohnEric W. Smith 17 , Shawn M. Arent 18 , Bill I. Abstract Background In this Position Statement, the International Society of Sports Nutrition ISSN provides an objective and critical review of the literature pertinent to nutritional considerations for training and racing in single-stage ultra-marathon. Background Ultra-marathons are footraces that exceed the traditional marathon distance of Endurance athletes need to watch their hydration throughout the day, especially during workouts. Water intake guidelines are provided by the National Academies of Sciences, Engineering, and Medicine 4. Current guidelines are 2. This includes water consumed both from beverages and food. When your client is taking part in endurance activity, they need to up their intake. Here are some recommendations to follow:. After endurance exercise: 24 ounces for every pound of body weight lost. In addition to water loss through sweating, we also lose electrolytes. When we sweat, we lose sodium, chloride potassium, magnesium, and calcium. These electrolytes serve important roles in supporting bodily systems. There are many electrolyte drinks on the market. These can help replace lost nutrients. Many exist in the form of a sports drink. The problem is that these drinks can also be high in sugar and calories. One of the best ways to replenish electrolytes after a long endurance training session is by eating whole foods. Here are a few options to consider:. Potassium - banana, sweet potato, dried fruits, avocado, kale, peas, beans. Magnesium - whole grains, leafy vegetables, nuts, lentils, peanut butter. Achieving peak performance requires having nutrients available when you need them. This can be accomplished by developing a nutrient intake plan. And this plan should provide nutrient timing guidelines. Timing the intake of carbohydrate, protein, fat, and water is essential to endurance success. It involves laying out what to consume before, during, and after endurance training and endurance events. Consume 20 ounces of water 2 hours before the start of endurance training. Carbohydrate loading should only occur leading up to an endurance event. Consume 1. Consume 15 to 25 grams of protein within the first 30 minutes post-exercise. Nutrition for endurance involves a lot. But when endurance athletes pay attention to the recommendations and figure out what methods work best for them, the outcome is improved athletic performance. This can translate to higher awards come race day. Whether you are an elite athlete, a weekend warrior, or a personal trainer designing programs for athletes, it is important to fuel the body properly. Proper nutrients at the right time allow the body to perform at its highest level. Want to learn more about nutrition and its impact on sports performance? Check out the ISSA Nutritionist Certification and join a network of experts in sports nutrition. By becoming an ISSA Nutritionist, you'll learn the foundations of how food fuels the body, plus step by step methods for implementing a healthy eating plan into clients' lifestyles. Healthy Fat foods for your diet. Heaton, L. Selected in-season nutritional strategies to enhance recovery for Team Sport Athletes: A practical overview. Sports Medicine , 47 11 , — de la Puente Yagüe, M. Role of vitamin D in athletes and their performance: Current concepts and new trends. Nutrients , 12 2 , Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press. All Categories Anatomy Audio Blogs Behavior Change Business More. BY: ISSA DATE: What Is Endurance? No One-Size-Fits-All Diet for Improved Endurance Events vary, as do athletes and your everyday personal training clients. Endurance Athlete Macronutrient Needs Macronutrients are the basic components of the food we eat. How Many Carbohydrates Should Endurance Athletes Eat? How Much Protein Should Endurance Athletes Eat? There are two different types of protein: Animal-based protein Plant-based protein Animal-based protein, as the name implies, is protein that comes from animals. Animal-based protein sources include: beef fish chicken eggs milk Plant-based protein is protein that comes from plants. In this article, we look at how to tailor your nutrition to encourage recovery. Multi-stage racing requires you to push hard for a day and then do it again and again. The focus needs to be providing your muscles with the right things to repair and re-synthesise glycogen stores. In short: recovery is as important as running! There are two important timing windows which competitors need to be aware of, a short and a longer one:. The short phase occurs within the first 30 minutes post-exercise and is the most important period for recovery and feeling good the next day. Carbohydrates should make up the bulk of your immediate recovery nutrition and also a good hit of protein a ration is recommended. Carbohydrates, not protein, are responsible for replenishing glycogen stores. However, you will need the protein to repair any muscle damage. This crucial phase comes just after the finish line and so you might not feel like doing anything other than lying down, yet it is vital that you use this window to take on board some calories. As you might not have the appetite nor the stomach for a full meal, it is best to have a snack or recovery shake ready to mix when you finish. Some example products which competitors have used in our events are: SIS Rego, TRIBE Recovery Shake, or For Goodness Shakes. The second window to be aware of lasts longer. |
| Nutritional implications for ultra-endurance walking and running events | Cox GR, Clark SA, Cox AJ, Natural energy-boosting strategies SL, Hargreaves M, Hawley JA, Jeacocke N, Snow RJ, Yeo Flavourful Orange Infusion, Burke LM. However, it multi-stags likely Breakfast meal prep their sndurance would be even higher given the enduracne Flavourful Orange Infusion total oxidation of amino considerafions during exercise as well as the possibility of splanchnic organ tissue damage due to the shunting of blood away from the digestive system during activity [ 91 ]. Article CAS PubMed Google Scholar Graham TE. Article CAS PubMed Google Scholar Knechtle B, Knechtle P, Rust CA, Rosemann T, Lepers R. As close as you can to 24 hours prior to the start of the event, you will need to perform a single 3-minute flat-out anaerobic interval. In addition, pacing strategy e. Rowlands, D. |
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The author wishes to thank the US Anti-doping Agency for their permission to use Fig. Greg Wells, for his constructive feedback and encouragement to publish this review. Department of Exercise Science, University of Toronto, 55 Harbord Street, Toronto, ON, M5S 2W6, Canada. You can also search for this author in PubMed Google Scholar. Correspondence to Eric Williamson. Open Access This article is distributed under the terms of the Creative Commons Attribution 4. Reprints and permissions. Williamson, E. Nutritional implications for ultra-endurance walking and running events. Extrem Physiol Med 5 , 13 Download citation. Received : 04 June Accepted : 01 November Published : 21 November Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. A heavy training block for an ultra-endurance adventure racer results in very high daily energy expenditures. Adequate energy intake will support optimal performance and completion of demanding training volumes. High energy requirements can be achieved with frequent meals, nutrient dense foods, adequate portion sizes and appropriate intake before, during and after training sessions. Protein requirements are increased due to the higher protein needs for endurance exercise, with protein intake ideally being spread over the day. Including a variety of healthy fats in the diet e. avocado, oily fish, olive oil , nuts, seeds is important for health and immune function and overly fat-restrictive diets should be avoided. A variety of colourful vegetables and fruit daily will provide essential nutrients such as fibre, antioxidants, vitamins and minerals. Although a low carbohydrate high fat diet can influence fuel utilisation and increase fat oxidation during sub maximal sustained exercise, currently there is insufficient research to indicate a performance benefit from a high fat diet for endurance athletes. Fluid requirements vary between individuals largely depending on sweat rate, which can be influenced by intensity, fitness level, and weather conditions. Athletes should aim to start training and races well hydrated and continue to optimise hydration throughout. For shorter training and event duration water is the best rehydration fluid. Longer races at lower intensity however can favour adequate fluid consumption. Dehydration can lead to fatigue, loss of concentration and impaired performance due to loss of power and intensity. For longer duration adventure races, i. duration of 4 hours or more, carbohydrate loading for days prior to race day can allow muscle glycogen stores to be maximised. An Accredited Sports Dietitian can provide a race nutrition plan that includes a tailored carb loading plan to reduce gastrointestinal upset while optimising fuel stores pre-event. The ideal pre-event meal will provide sufficient fuel and hydrate you without leaving you feeling uncomfortable. Timing is important to consider to allow for food to be digested and move out of the stomach prior to the race commencing. Suitable foods are usually low in fat and fibre as these can slow down digestion and high in carbohydrate to optimise blood glucose levels. You and your team members should experiment to find the routines that work best for your situation. Ensure that the meal is well planned and includes familiar foods and fluids. A small snack such as fruit, or a muesli bar can be eaten about an hour prior to the race as a final effort to top up energy levels. Race day nutrition is key to successful adventure racing. It is important to trial race nutrition strategies in training and avoid anything new on race day. For races longer than 3 hours, performance can be improved with adequate carbohydrate intake during the event. The recommended range is g carbohydrate per hour. A ratio of glucose to fructose allows optimal absorption due to the use of multiple transporters and will reduce the risk of gut upset. |
| Nutrition Consideration with Multi Stage Races | Pacing by winners of a km mountain ultramarathon. Article CAS PubMed Google Scholar Grgic J, Grgic I, Pickering C, Schoenfeld BJ, Bishop DJ, Pedisic Z. These principles will put you on a much quicker trajectory to take on faster or longer ultras. Calculate here. Our Recovery Drink has been mentioned a couple of times during this article. J Mass Spectrom. |
Als auch bis ins Unendliche ist nicht fern:)
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ich beglückwünsche, es ist der einfach prächtige Gedanke
das Requisit erscheint, welche jenes
Ich meine, dass Sie betrogen haben.