Fueling for Ultra Endurance Training
Inadequate fueling before working out or a race, underfueling during an effort, and little focus on recovery after the fact can be a huge detriment to our physical efforts. Improper fueling can also mentally harm us: we’ll start believing we’re not strong or fit enough, even if we’re putting in big training miles on a weekly basis. Let’s review the basic principles of fueling for your training:
Pre
Consuming even a small amount of carbohydrates ahead of your activity will help you in terms of performance and set you up for success if you’re setting out for a longer distance. This is particularly true if we’re running or racing first thing in the morning because after a night of sleep our body’s carbohydrate stores, known as glycogen, are not full, and therefore the likelihood of not having the energy to push the pace on the track, run that last hill repeat or feel strong during that final mile is higher.
During
Both water and electrolytes intake during your activity are equally important. Staying hydrated increases energy, improves recovery and thermoregulation, and aids in mental clarity - all of which can have a significant impact on performance and injury risk.
For activity under 60 minutes, thirst is an effective indicator of when and how much to drink. When we get into longer runs, particularly those over 2hrs in length, having an effective hydration strategy to replace the fluids lost when we sweat is a good idea. Fluid loss varies dramatically from person to person and can be affected by effort level, clothing Type, fluid status and environmental factors like temperature and humidity. For these reasons it’s a good idea to test how much fluid you actually lose when you sweat and to perform this test a few times of year as seasons, fitness and possibly run location change. The good news is that a hydration test is easy to do. Check out this article on how to do one!
Electrolytes are essential minerals — like sodium, magnesium, calcium, and potassium — that are vital to many key functions in the body. We primarily lose electrolytes via sweat and urine and the electrolyte we lose in greatest abundance is sodium. The amount of sodium in sweat averages about 500 mg sodium/lb sweat (and ranges from 220 to 1,100 mg). Factors such as genetics, diet, temperature, humidity and how acclimatized you are to a particular environment can impact the amount of sodium you lose when you sweat. So how much sodium should you look to replace on longer training/racing days? We recommend starting with 300-500 mg sodium/hr - this can be through hydration mixes, salt tabs and even the whole foods you choose to fuel with.
Electrolytes are pivotal to athletic performance. Electrolytes, like sodium and magnesium, are critical for proper hydration, nerve function, muscle function and boyd pH. Too much sugar can interfere with, or actually sabotage, hydration, too little sugar can also interfere with electrolyte transport so it’s important to use supplements that have just enough sugar to effectively deliver electrolytes without causing gut rot.
Post
The post-activity meal should be focused on: 1) re-hydrating; 2) replacing spent electrolytes; 3) restocking glycogen and; 4) repairing and building muscle.
To rehydrate and replace electrolytes lost in sweat, aim to take in 16-24 oz of water along with 300-500mg of sodium. The next order of business is to restock glycogen and give our muscles the building blocks they need for recovery. To this end, carbohydrates and protein should be consumed in a ratio of 1 part protein to 3 or 4 parts carbohydrate. You will want to take in at least 20g (80 cals) of high quality protein to kickstart muscle protein synthesis, so this means you should also be consuming 60-80g (or 240-320 calories) of carbohydrate to hit that ideal recovery ratio and replenish your glycogen stores.
Ideally you want to consume this post-run meal within 60 minutes of finishing. This is because glycogen resynthesis is maximized when we take in carbs within an 1 hour of exercising. If you miss this window, just try to eat as soon as you can or pack go-to snacks that will help you get in your post-workout fueling. Examples include a protein shake with a banana, a protein bar that includes carbs, or maybe yogurt topped with granola and some fruit.
Rehydrating and hitting those carb/protein recommendations will make a world of difference in terms of how you feel after longer runs but also how you perform in subsequent workouts.
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