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Endurance Nutrition
Catherine Kruppa, MS, RD, LD
- Take a multivitamin/mineral supplement
to bolster a diet that is sometimes less than adequate, especially
if you are dieting, are lactose-intolerant, have food allergies
or are a vegetarian. Don't rely too heavily on a multivitamin
to compensate for a poor diet.
- Fuel up before you go. Athletes should consume
60-70% of their calories from carbohydrates. Filling your glycogen
stores by eating carbohydrate-rich foods is essential before heading
out for a long run or race. Eating breakfast will help ensure
that you don't dig yourself into a hole early. Starting off with
a stable blood sugar extends your muscle glycogen stores, eliminates
hunger pains, and helps keep your head in the game.
- Consume 1-4 grams of carbohydrate per kilogram, 1-4 hours
before exercise.
- Avoid high fiber foods, gas-forming foods, and very salty
foods.
- Liquid meals (Ensure or Boost) empty faster from the stomach
than solid meals and prevent nausea.
- Hydrate before, during and after the run
or race. First, drink adequate fluids on a daily basis, 2-3 liters
of water minimum. You know you are well hydrated if you are urinating
frequently and it is pale in color.
- Drink a 16 oz of fluid prior to the run.
- Train yourself to start drinking before you feel thirsty.
Aim for 4-8 oz of a fluid every 15 to 20 minutes, under normal
conditions. (Weighing yourself before and after training runs
can help you determine your personal fluid needs while cycling.
A drop of a pound or two is generally acceptable.)
- Extreme conditions - heat or high humidity. Aim for 32 ounces
of fluid an hour.
- After the run, drink 16 oz for every pound that you lost.
- Keep up with your energy needs during
the exercise. Replenish the carbohydrates you burn as you burn
them. Don't wait until you hit the wall! If you expect to run
longer than two hours, plan to refuel during the run.
- The less fit you are, the fewer shortcuts
you can take. Eat every 30 minutes to replace the estimated
calories you burn per hour. Practice this!
- Create a calorie buffer. Consume 0.5
g carb/kg/hr. Sports drinks contain 35-50 g per bottle (20
oz), banana (30 g), ¼ c. raisins (30 g), energy bar
(20-50 g) or sports gels (25 g).
- Stay with foods you are used to eating
as much as possible.
- Speed up your recovery time by refueling
after long runs or races.
- Consume 1.5 grams of carbohydrate per kilogram of body weight
within 30 minutes of exercise and additional 1.5 gm/kg within
two hours.
- Consume carbohydrate and protein in a 3 gram-to-1-gram ratio.
Add a glass of milk or a cup of yogurt to your post exercise
meal. Including small portion of meat, poultry or fish at
your next meal (3 oz) will also do the trick.
- High carbohydrate fluids are recommended for the initial
feeding to promote rehydration.
- Particularly important for athletes training an hour or
longer several times a day to enhance recovery for the second
workout.
- Beware of hyponatremia (low blood-sodium
concentration), particularly in events or races lasting beyond
four to five hours. Consuming large volumes of sodium-free fluid,
such as water, causes this condition. Hyponatremia can cause fatigue,
nausea, confusion and even seizures. Substitute an electrolyte
replacement drink for plain water on runs or races lasting longer
than 60 minutes. Runners at risk for developing hyponatremia include
slower runners, under trained runners and runners competing in
hot and humid conditions.
- Be aware of the risks of using nonsteroidal
anti-inflammatory drugs (Aleve, Advil) during endurance races
or events. Combined with dehydration, taking NSAIDS during prolonged
exercise can increase your risk of kidney problems, as well as
predispose you to hyponatremia.
Read other articles by Catherine Kruppa
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