Ultraendurance.qxd

Fueling
Ultraendurance
Athletes
Fueling Your Sport
Fluid Needs
• For both training and competition in ultraendurance • Good hydration allows you to train and compete at a high events, athletes need a lot of calories to stay energized.
intensity. It also protects against cramping and heat For the Ironman triathlon, an athlete may need 8,500 to 11,500 calories in training and competition. An Ironman • Two hours before exercise, drink 2 cups of fluid.
triathlete typically spends 18 to 24 hours each week in • When you work out or compete, drink enough to replace training, and a typical week includes 7 miles of swimming, 225 miles of biking, and 48 miles of running.
• To figure out how much fluid you lose in an hour of • Ultraendurance athletes need to drink fluids and eat foods activity, weigh yourself before and after each training during events to avoid “hitting the wall.” session under simulated race conditions. Each pound of • Ultraendurance athletes need to choose foods that will weight loss is equal to 2 cups of fluid. Follow a fluid plan give them energy for the entire competition, including the to replace losses on an hourly basis. If you lose 2 pounds sprints and the final push to the finish line. The right per hour, you should drink 1 cup of fluid every 15 balance of carbohydrates, protein, and fat is very • After exercise, drink at about 3 cups of fluid for every • Ultraendurance athletes need to eat 3.2 to 4.5 grams of carbohydrate per pound of body weight per day (7-10 • You lose 1 gram of sodium for every 2 pounds of sweat g/kg/day). The amount of carbohydrate needed is loss. To avoid hyponatremia (low blood sodium levels), choose sport drinks instead of water and salt your food at • 3.2 grams per pound of body weight (7 g/kg) for 1 • 3.6 grams per pound of body weight (8 g/kg) for 2 Supplements Commonly Used by
Ultraendurance Athletes
• 4.5 grams per pound of body weight (10 g/kg) for • Never use any supplement in competition unless you • Ultraendurance athletes need 0.55 to 0.8 grams of protein per pound of body weight per day (1.2-1.7 • Caffeine stimulates your central nervous system and can g/kg/day). Good sources of protein include fish, chicken, make exercise seem easier. To get the desired effect from turkey, beef, low-fat milk, cheese, yogurt, eggs, nuts, and caffeine, try a dose of 2.3 to 2.7 milligrams per pound of soy foods (tofu, soy nuts, and soy burgers.) body weight (5 to 6 milligrams/kg). For a 150-pound • Ultraendurance athletes need at least 0.45 grams of fat athlete, that equals 340 to 400 milligrams of caffeine.
per pound of body weight per day (1 g/kg/day). Choose You can get this amount from a large (16-ounce) cup of heart-healthy fats, such as canola oil, olive oil, and nuts.
Copyright 2006 American Dietetic Association. This handout may be duplicated.
• If you don’t normally consume beverages with caffeine, 2. Stay hydrated. Figure out how much fluid you lose
caffeine can make you jittery and anxious, and cause when you’re training or competing, and plan an hourly drinking schedule to replace losses. Drink on schedule, • Glycerol is used by some ultraendurance athletes because it holds water like a sponge. It may increase the body’s 3. Limit high-fiber foods during the event. Eating
ability to retain fluids, which is beneficial during long foods too high in fiber immediately before or during an events. However, glycerol can cause nausea, bloating, and event can cause bloating and cramping, and lead to frequent bathroom stops. Stick to foods that are easy to • Branched-chain amino acids (BCAA) are included in some digest and that you have tested in training.
recovery drinks because it has been suggested that BCAAprevents muscle breakdown and delays fatigue in long-distance events. Nutrition Prescription:
• The suggested dose of BCAA is 5 to 20 grams per day, taken in divided portions during exercise.
• BCAA can also be found in some sport drinks. These usually include 1 to 7 grams of BCAA per quart. • If you try BCAA, start using it in training, not during competition. And remember that eating enoughcarbohydrate is just as effective as using BCAA.
Top Three Nutrition Tips for
Improving Performance
1. Eat enough calories and carbohydrates to fuel
your body. Training for an ultraendurance event is
grueling. Without proper attention to what you eat, you
will not be able perform at your best. A sports dietitian
can help you create a food plan to help peak performance.
Copyright 2006 American Dietetic Association. This handout may be duplicated.

Source: http://healthfitnessadvisor.info/Ultraendurance.pdf