Fueling for Endurance
Filed under: Nutrition
The 10 Biggest Mistakes Endurance Athletes Make And How You Can Avoid Them
By Steve Born
OVERHYDRATING
Far too many times endurance athletes fall for the "if a little is good, a lot is better" myth. Nowhere is this truer than when it comes to hydration. All it takes is one race where you1ve had to DNF due to cramping and you start thinking, "hmm, maybe I didn1t drink enough". Next thing you know, you’re drinking so much water and fluids that, while your thirst is quenched, your belly is full beyond the point of comfort; and you’re still cramping. What1s happening is that over hydrating causes what is known as "dilutional hypanutremia", or premature flushing out of precious electrolytes from the body. In essence, this is almost as bad as underhydrating as the results are similar with regards to cramping with the added disadvantages of stomach discomfort, bloating, and extra urine output. It is now believed that about 24 ounces of fluids per hour is the most your body can absorb. If you feel it is necessary to consume more, remember that you will need to consume even more electrolytes to offset what is being flushed out of your system prematurely.
CONSUMING TOO MUCH SIMPLE SUGAR
For general health purposes simple, refined sugars should be avoided because of a direct link with a myriad of diseases and health ailments. For more on this, please read 78 Reasons Why Sugar Will Ruin Your Health on the Hammer Nutrition website or request a hard copy. Simple sugar absorption into the bloodstream will cause an excess burst of insulin. This excess insulin, once it reaches the liver, is converted to neutral triglycerides. Triglycerides make up most of the fat that you eat and most of the fat that circulates in your bloodstream. They're essential for good health and your tissues rely on triglycerides for energy. But as with that other essential molecule, cholesterol, high triglycerides may also be linked to heart disease. Sugar in the diet has a proportionate relationship to elevating triglyceride levels in the blood stream. Triglycerides comprise the largest proportion of fats (lipids) in the diet, in the adipose tissue, and in the blood. Eating excess sugar loads the body with excess calories that will eventually turn to fat and causes the body to make more fat from its own insulin. The athlete1s concerns also have to do with this quick insulin "spike". More than likely we1ve all experienced this quick burst of energy followed by the ensuing "crash" characterized by fatigue, lethargy, and mood swings – i.e. bonking!
Just as important though, is the fact that simple sugars, unlike complex carbohydrates, take longer and require more fluid to empty from the stomach and GI tract. Osmolality is the solution concentration of particles carrying an electric charge. If the osmolality of the solution you are drinking deviates from body fluid levels of 280-303 mOsm [an osmolality unit measure], it will be delayed from absorption until gastric organs can either add more fluid or the electrolytes necessary to create osmolality within body fluid or blood serum level. Because a drink mixture containing simple sugar does not match the same osmolality of regular body fluid, unless it is limited to a 3-5% concentration, it will remain in the stomach until sufficiently diluted. This may cause stomach distress that is obviously detrimental to performance. Remember too that there is a limited amount of calories a 3-5% solution will provide. Usually it is no more than 100 calories, far too little on an hourly basis to sustain energy levels. A three-scoop, 15-20% solution of Sustained Energy will provide 334 calories, over three times more than a 3-5% solution of a sugar based drink, and STILL match body fluid osmolality (see chart below). Both SUSTAINED ENERGY and HAMMER GEL are two preferential fuel sources that contain no simple sugars and will provide sufficient calories during exercise without causing stomach distress. The solution is to use complex carbohydrates instead of simple or refined sugars in your diet and for your fuel during exercise. In addition, solid foods such as bagels, sandwiches, and pretzels are all better fuel options than candy bars and other sugar filled energy bars and sports drinks. Finally, because osmolality is an important consideration when choosing a fuel source during exercise, here is a partial list:
SUBSTANCE OSMOLALITY[mOsm]
Water 10-20
Sweat 170-220
Gastric Fluids 280-303
*SUSTAINED ENERGY 280-290
*HAMMER GEL 290-300
Blood Serum 300
PEPSI-COLA 568
COCA COLA 650
FRUIT JUICE 690
*Approximates @ 15-20% solution by product weight to fluid weight.
EATING TOO MUCH SOLID FOOD DURING EXERCISE
In the 1985 Race Across America, Jonathon Boyer rode to victory using a liquid diet. Since then it has become the norm for endurance and ultra endurance athletes. Liquid nutrition is the easiest and most convenient way to get a calorie and nutrient dense fuel. Solid food for the most part cannot match the nutrition of the best liquid food supplements. In addition, too much solid food consumption will divert blood from working muscles for the digestive process. This and the amount of digestive enzymes and fluids required in breaking down the constituents of solid food taxes the body and can result in a feeling of bloating and/or nausea. In addition, nearly one-third of the calories ingested with solid foods are used up simply to digest them; in essence, these calories are wasted. Some solid food intake is certainly OK and welcome during endurance exercise or races, particularly during ultras, but for a more rapid utilization of nutrients with less chance of stomach distress, a liquid energy source is preferred.
TRAINING ON TOO FEW CALORIES
You may be training your muscles to do what you want them to (riding 100 miles for example) but are you also training your stomach? If you want to be able to comfortably ingest "X" amount of calories per hour during a 5-6 hour (or longer) event, you need to be practicing that in training. Exercising at a maximum intensity level AND assimilating a lot of calories hour after hour are not things that the body would normally prefer to do simultaneously. So, just like running or cycling far and fast, this too is a learned skill that requires the same amount of practice and attention to detail. If you plan on consuming 300 calories an hour (for example) during your race you need to practice consuming 300 calories an hour in your training. Don1t skimp on calories during training!
Another point, although different in nature, can also relate to this subject:
All it takes is getting dropped by someone on a hill climb (running, cycling, cross-country skiing, take your pick) during training and it’s easy to start thinking that "maybe if I just lost a couple of pounds". The problem with trying to diet while training is that the lack of calories and the accompanying nutrients wreaks havoc on your muscles and immune system. For example, a 165-pound athlete in training requires in the neighborhood of 500 calories from protein alone. It is also suggested that the same athlete may need 2000-2200 calories from carbohydrates if training an average of 2 hours a day. To take on fewer calories than what the body requires results in the body cannibalizing its own muscle tissue as the body will hold onto fat stores and sacrifice muscle tissue. The result is a weakened muscular and immune system. Training, building muscle and following a sound diet are the best way to lose weight because it comes off slowly. The endurance athlete’s diet should contain 12-20% of total calories from protein, 50-60% from carbohydrates, and 20% from fat.
NOT TAKING IN ENOUGH CALORIES DURING COMPETITION
In the heat of the battle it sometimes becomes hard to maintain the discipline of calorie intake. Endurance athletes can get so wound up with trying to keep up the pace that they sometimes forget to "fuel the engine" or don’t give it enough fuel. Consistent intake of calories, allowing for adaptations due to weather conditions, provide consistent fueling of the body, prolonging endurance, and protecting the muscle tissue from being cannibalized. Remember, if you want to be strong in the latter stages of a race, you must have consumed sufficient calories in the earlier stages of the race. Calorie intake in the range of 200-350 an hour, (perhaps up to 400 on occasion), is necessary to prevent energy levels from dropping. Again, as mentioned earlier, you will be able to determine what you calorie needs are only by practicing fuel consumption during training.
Conversely, taking in too many calories during competition can present a real problem. It1s the belief that "if a little is good, a lot must be better", that can create this problem. The body can only process a given amount of calories an hour and to force additional food down, in the hopes of "topping off" or "getting ahead of" calorie needs, will usually backfire. Instead of having more calories available for fuel, they will sit in your stomach causing, at the very least, bloating, at the most, nausea and vomiting. Few things will slow you down faster or cause you to have to stop than taking in too many calories than your body can handle. It’s much better to listen to your body and not get caught up in the idea that mega-calorie intake is ideal. Going slower as a result of lower calorie intake is far better than getting sick and having to stop.
NOT TAKING SUPPLEMENTAL ELECTROLYTES
An athlete who has suffered from painful and debilitating cramping usually need only cross that bridge once. While consuming enough calories during workouts is vital, it is equally important to provide the minerals necessary for proper cellular metabolism, cardiac function, and muscle contractions. All too often the endurance athlete finds out too late that these electrolytes have been depleted through bodily fluids and perspiration, the signs of which are muscle weakness, nausea, and cramping. In addition, too many athletes rely on salt tablets, believing them to be the cure for the prevention of cramping and other heat related problems. A balanced blend of calcium, magnesium, potassium, sodium (in the form of sodium chloride), and manganese provides protection for the athlete training and competing in hot weather. Remember though, that even when it1s not 100 degrees outside, electrolyte replacement is still vital (any cross-country skier will tell you that). You may not need as much as you would in hotter weather, but your body still requires them during workouts, especially ones over 2 hours in length. And even if you’ve never cramped or don’t see this as a real issue, there are other problems that arise from electrolyte depletion, problems that will negatively affect your performance. A deficiency in calcium, for example, can lead to achy joints, heart palpitations, nervousness, and hypertension. A deficiency in potassium will manifest itself in muscular fatigue, diminished reflex function, fluctuations in heartbeat, headaches, and edema. The signs of magnesium deficiency include insomnia, chronic fatigue, poor digestion (to the point where the stomach will shut down), and irritability. A lack of manganese can result in excess perspiration, rapid pulse, and hypertension. During an endurance event and in particular an ultra marathon type of event, these problems become more realistic. Making sure your electrolyte needs are met will help you avoid not only cramping, but a host of other potential disasters.
Finally, there is no sports drink in existence that can provide electrolytes in substantial amounts. Electrolyte needs can vary several hundred percent, depending on heat levels, while caloric intake may only fluctuate by 25-50% and fluid intake may only vary 20-30%. This makes sports drinks, with their set amount of electrolytes and calories per serving, incompatible for meeting the unique and individualistic needs of athletes. Effective electrolyte replacement can and should come from a source not tied in with calories. ENDUROLYTES, an encapsulated form of electrolytes, is the most complete, proportionately balanced, and highly absorbable way to take these minerals.
CONSUMING TOO MUCH PROTEIN DURING EXERCISE
During endurance exercise, approximate 8-15% of the calories required should come from protein, with the remaining 85 % from complex carbohydrates. The problem with many Meal Replacement Drinks (MRPs) that are being used as endurance fuels during exercise is that they contain too much protein with very little carbohydrates. The human body, while perhaps being able to handle 20-30 grams of protein in one intake, cannot tolerate that on an hourly basis. Too much protein fills the blood with too many amino acids. These excess amino acids are converted into carbon dioxide, water, and ammonia. It is this ammonia which is toxic to the body and is a primary cause of premature fatigue. While the body is equipped to handle excess ammonia by converting it to urea then filtering it through the kidneys, too much puts a burden on the kidneys. SUSTAINED ENERGY is the perfect balance of carbohydrates and protein.
NOT CONSUMING ANY PROTEIN DURING EXERCISE
The primary source of muscle energy production is Adenosine Triphosphate (ATP). Each muscle stores its own supply of glycogen, which is a long-chain carbohydrate having a chemical structure similar to the carbohydrates found in a common potato. When we exercise the body has a remarkably easy time of breaking down muscle glycogen into ATP than either fat or the limited amounts of protein donated from lean muscle mass. However, after 90 minutes, and becoming more important the longer a workout session or race is, the body will require protein for fuel as carbohydrate reserves are reduced. This metabolic process, called gluconeogenesis, allows for the synthesis of glucose from protein (along with the glycerol part of the fat molecule). The body will cannibalize protein from muscle tissue if adequate amounts of protein are not ingested. This process not only deteriorates lean muscle tissue but hampers fat burning capabilities, and speeds up the production of ammonia. To prevent this from happening the endurance athlete should make sure carbohydrate intake is consistent and that some protein is consumed during endurance exercise. In addition, it is believed that soy protein is the preferred choice during exercise as it has less chance of producing ammonia than whey protein. SUSTAINED ENERGY provides a proper balance of complex carbohydrates and soy protein, making it the perfect choice for fueling any 2 hour plus endurance activity.
STAYING WITH YOUR GAME PLAN WHEN IT1S CLEARLY NOT WORKING
Endurance athletes tend to be strong willed and uncompromising. Most strive to have a game plan in place for training and racing. This is a good idea and something we strongly recommend. Problems arise when the athlete’s game plan is no longer working, due to any number of unforeseen circumstances, but he or she makes the mistake of thinking that deviating from the game plan will be worse than making a change on the fly. One of the more common times this happens is after a poor race. Many athletes think the cure for a poor race is to train harder and harder. Instead of recuperating and focusing on optimizing their training, many athletes will train themselves into the ground. The vicious cycle continues as the "cure" for fatigue and lethargy is all too often more training. This only digs a deeper hole for the athlete who needs to recognize the symptoms of over training and spend enough time recovering completely. The most common symptoms being irritability, restless sleep, elevated resting heart rate and inability to reach peak heart rates during training. As an endurance athlete, make sure that time spent recovering is taken as seriously as the time spend training.
Another time it’s not a wise idea to stick to a game plan that isn’t working is during an event. While it is important to maintain a fairly consistent supply of calories to the body, when it1s hot outside the body’s ability to process fuel becomes compromised. It’s important to recognize this and to listen to your body. Continuing to force down "X" amount of calories an hour (the original "game plan") even when your body cannot properly assimilate them puts a burden on your stomach and can cause feelings of bloating and nausea or worse, hindering performance. During the heat it becomes more important to stay hydrated and maintain electrolyte levels. Be willing to cut back on calorie consumption when your body tells you to and focus on maintaining hydration and proper electrolyte levels. It is quite OK to do this and resume regular caloric intake when you start feeling better and your stomach has had some time to assimilate the calories it already has.
NOT CONSUMING ENOUGH CALORIES AND NUTRIENTS AFTER WORKOUTS
After a hard workout or race, it’s far too easy to neglect the proper replenishment of your body. Sometimes all that sounds good is lying down and not moving for several hours. This is a mistake as this is the best time for the athlete to provide the body with the carbohydrates, protein, vitamins, and minerals necessary for proper recovery. This is when your body is most receptive to replenishing nutrients because it is going into high hear to recover from and adapt to the stress it has just experienced. Habitually consuming 50-75 grams of carbohydrates and 15-20 grams of protein within 30-60 minutes of completing a workout or race will replenish what has been used up during exercise and reduce recovery time. If you can plan your workouts so that you will sit down to a complete meal within the 60 minute post workout "window of opportunity" that would be ideal. If this is not feasible, then it is necessary to have a post workout snack ready. 2-3 servings of Hammer gel and 1 scoop of whey protein in 12 ounces of water is a perfect solution.
This is also a fantastic time to provide the body with cellular protection support in the form of antioxidants. Because athletes use several times more oxygen than sedentary people do they are more prone to oxidative damage, considered a main cause of degenerative diseases. Consistent supplementation with a full spectrum vitamin/mineral supplement, high in antioxidants, along with any additional non-vitamin antioxidants, boosts and maintains the immune system and reduces recovery time. Premium Insurance Caps (PIC1s) and Super AO are excellent choices. PIC1s contain substantial amounts of vitamin and mineral antioxidants such as Beta Carotene, Vitamins C and E, and selenium (and others) while Super AO contains perhaps the strongest non vitamin antioxidants known such as Grape Seed Extract, Super Oxide Dismutase, Glutathione, and others.
*Steve Born is the senior technical advisor for E-CAPS/HAMMER NUTRITION . He is a three-time Race Across America official finisher, the 1994 Furnace Creek Champion, the 1999 Furnace Creek Runner Up, the first and only Double Furnace Creek 508 finisher (in 2002), and has two Ultra Cycling National Records to his credit. For more info, click Hammer Nutrition and/or E-CAPS.