Fuels for Training and Racing by John Josephs, MS
Filed under: Nutrition
Energy requirements vary from person to person and race to race. A 110 lb. female athlete training and racing short course triathlons will have different energy requirements than a 200 lb. athlete training and racing Ironman distance races. Other factors effecting hydration and caloric expenditure are heat, humidity, intensity, and duration of the race.
The following information is suggested guidelines for your nutritional plan. Everyone is different, so practice with different foods and combinations of foods to find the right nutritional blend and strategy that works for you. Practice your nutrition in training, especially during bricks and long distance workouts, and "C' and "B" races. This rehearsal is very important to implementing a successful plan during your "A" races. Never try anything new during a race that has not been tried in training first.
Gastric distress is the leading cause of poor performances and not finishing a race. The cause(s) of this may be due to 1.) Inadequate hydration or too much hydration (water and hyponatremia), 2.) Glycogen depletion due to inadequate replenishment of calories, or 3.) Racing beyond you abilities.
The best plan is an easy and simple to follow nutritional plan. Replacement of calories during a race can come from several sources.
Fluid Replacement or Sport Drinks – these drinks have a 6% to 8% sugar concentration and are properly diluted for quick absorption into your system. The sugars provide a more appealing taste. They also replace important electrolytes that the body loses during exercise from perspiration. An 8-oz. serving provides 60 calories, therefore, a 20-oz. bottle contains 150 calories.
www.gatorade.com
Energy Bars – originally developed by an Olympic marathoner for a source of quick energy. The best one is the one you will eat. Usually, these bars provide 220 calories per bar and contain approximately 22 to 25 grams of carbohydrates. They should be washed down with water to help break down the bar and assist with digestion.
www.netrition.com/power_bars_page.html
Gels – gel is a concentrated form of sugar that provides energy, will maintain your blood sugar and has important caloric value. It will enter your system much faster then energy bars. GU Energy Gel contains maltodextrin, the best complex carbohydrate for delivering energy to working muscles. Some gels contain caffeine. When ingesting gels, they should be washed down with 8 oz. of water to dilute the concentration and assist in absorption. A packet of gel contributes 110 calories.
www.gusports.com