Long distance "nutrition"
CathOh
Posts: 72 Member
Does anyone know how much "nutrition" (carbs and calories) we should be ingesting (per pound of body weight) throughout an endurance-type event? Perhaps also the frequency in which you ingest these things? What works for you?
I had a really amazing calculation that I did last year leading up to a half iron duathlon, and it worked really well for me to set up how many gels/ chomps/ gatorade etc I would need throughout my event. Of course I have no idea what I have done with that information now. Thanks for your help.
I had a really amazing calculation that I did last year leading up to a half iron duathlon, and it worked really well for me to set up how many gels/ chomps/ gatorade etc I would need throughout my event. Of course I have no idea what I have done with that information now. Thanks for your help.
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It depends on the event. You can consume / digest a lot more fuel when you are riding than when you are running. General rule of thumb for running is 100 calories per 45 minutes. But if you are running slower you may find you can consume more, and everyone is different.0
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General rule of thumb for running is 100 calories per 45 minutes.
is this a typo? I'm assuming you mean 1000kcals per 45 minutes, otherwise you must be immortal with a metabolism this slow.0 -
General rule of thumb for running is 100 calories per 45 minutes.
is this a typo? I'm assuming you mean 1000kcals per 45 minutes, otherwise you must be immortal with a metabolism this slow.
I assume this is to "top off" your existing fuel stores, and yes, it does make perfect sense.0 -
General rule of thumb for running is 100 calories per 45 minutes.
is this a typo? I'm assuming you mean 1000kcals per 45 minutes, otherwise you must be immortal with a metabolism this slow.
No, that's not a typo. That's about right. You may be burning 1000kcals per hour while racing, but you don't replace every one of them during the race. You are fueled by glycogen and fat stores. The added fuel is to replenish, not replace.0 -
1000 calories? Does this mean I can down a six-pack of double IPAs every 10K? I've been cheating myself this whole time.0
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I normally take 2 Hammer Gel packets during a marathon; one at about mile 9 and anohter ~17.0
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1000 calories? Does this mean I can down a six-pack of double IPAs every 10K? I've been cheating myself this whole time.
Imagine: aid stations, brought to you by Wendy's :laugh:0 -
General rule of thumb for running is 100 calories per 45 minutes.
is this a typo? I'm assuming you mean 1000kcals per 45 minutes, otherwise you must be immortal with a metabolism this slow.
This would be the equivalent of consuming 10 gels every 45 minutes. Not even sure how you could carry that many, let alone digest them!
The 100 calories is based on your body's ability to metabolize the fuel while running. Much more than that while running at marathon pace, and you will start filling up, and eventually it's going to come back up the way it went down. You can metabolize much faster on a bike, which is why triathletes take the opportunity to fuel up on this leg.0 -
Everyone is indeed different. I just ran a Half and experimented by sucking down a gel every 5 k (5, 10 and 15K marks) - the last one with caffeine. Worked really well for me, but I have friends who's stomachs don't tolerate gels well so they eat other stuff like banana's wrapped in cinnamon in a tortilla!!! (I know right?) So experiment!!!
The one thing I know is that as your body works more, there is less blood to help with digestion so some foods that you may tolerate well standing still, you may not when in mile 10+. I am training for my first full marathon in 10 years - coming on June 1st...so now Im just playing with different fuelling options to see what works best for me! Good luck!0 -
General rule of thumb for running is 100 calories per 45 minutes.
is this a typo? I'm assuming you mean 1000kcals per 45 minutes, otherwise you must be immortal with a metabolism this slow.
This would be the equivalent of consuming 10 gels every 45 minutes. Not even sure how you could carry that many, let alone digest them!
The 100 calories is based on your body's ability to metabolize the fuel while running. Much more than that while running at marathon pace, and you will start filling up, and eventually it's going to come back up the way it went down. You can metabolize much faster on a bike, which is why triathletes take the opportunity to fuel up on this leg.
Gotta think outside the box
and
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"mental need" is another factor. Many people feel like they need cals far more often than they actually do. Training your mind is just as important as training your body.0
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"mental need" is another factor. Many people feel like they need cals far more often than they actually do. Training your mind is just as important as training your body.
QFT0 -
Oh, sorry got complete wrong end of the stick, i thought you meant you expend 100kcals per 45 minutes, not you need to take in a gel every 45 minutes! Whoops!0
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Oh, sorry got complete wrong end of the stick, i thought you meant you expend 100kcals per 45 minutes, not you need to take in a gel every 45 minutes! Whoops!
I was gonna say dude, you've been around this rodeo long enough to know that! :laugh:0 -
This would be the equivalent of consuming 10 gels every 45 minutes. Not even sure how you could carry that many, let alone digest them!
If I took all of the ammunition out of my bergen I could manage that. I'm sure I'm supposed to carry that though
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"mental need" is another factor. Many people feel like they need cals far more often than they actually do. Training your mind is just as important as training your body.
^^^ I was in the "mental need" boat until I started to ween myself off the GUs. I never use them why training anymore (running or cycling) and use them very sparingly on my races.
I was like crackhead with those GUs.0 -
Does anyone know how much "nutrition" (carbs and calories) we should be ingesting (per pound of body weight) throughout an endurance-type event? Perhaps also the frequency in which you ingest these things? What works for you?
I had a really amazing calculation that I did last year leading up to a half iron duathlon, and it worked really well for me to set up how many gels/ chomps/ gatorade etc I would need throughout my event. Of course I have no idea what I have done with that information now. Thanks for your help.
Lots of the authors (Noakes, Fitzgerald, Owens, et al) cite 60 gm/hr of CHO with a maximum figure of 90 gm/hr that we can ingest.
How much fat vs carbs we burn varies by many factors including the individual, by level of effort, and it also varies over the duration of the activity.
These are links to Google docs worksheets that I use:
This is my schedule and pre-race food:
https://docs.google.com/spreadsheet/ccc?key=0AtCsYuXopoFadEtwMGNfcElmQVFWUWRqb1pKOVpJaHc&usp=drive_web#gid=0
This is how I estimated my CHO consumption:
https://docs.google.com/spreadsheet/ccc?key=0AtCsYuXopoFadFEwWGVrMEgzS05OSFlLR3JGR3FZNkE&usp=drive_web#gid=0
The CHO % values for the latter are based on data from FirstBeat Athlete (http://www.firstbeat.com/consumers/firstbeat-athlete)
HTH.0 -
During a half, I will eat jelly beans during the race. Probably all wrong, but I like 'em.0
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Does anyone know how much "nutrition" (carbs and calories) we should be ingesting (per pound of body weight) throughout an endurance-type event? Perhaps also the frequency in which you ingest these things? What works for you?
I had a really amazing calculation that I did last year leading up to a half iron duathlon, and it worked really well for me to set up how many gels/ chomps/ gatorade etc I would need throughout my event. Of course I have no idea what I have done with that information now. Thanks for your help.
Curious to read the response of those marathon runners who are keto-adapted, if you have a nutrition plan you don t mind sharing. Also, have u experienced superstarch foods? http://www.generationucan.com/super.html0 -
Thanks everyone. ATT949, I'll check out those links at home tonight as I'm not able to open them at work. But it sounds like this is pretty much what I might have been hoping for.0
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Lots of the authors (Noakes, Fitzgerald, Owens, et al) cite 60 gm/hr of CHO with a maximum figure of 90 gm/hr that we can ingest.Curious to read the response of those marathon runners who are keto-adapted, if you have a nutrition plan you don t mind sharing.
Just for interest sake, Tim Noakes did a complete turn around regarding his stance on CHO needed, especially for carbohydrate resistant (or prediabetic) endurance athletes. He is now advocating a high fat, low CHO diet. I have ordered his new book "The Real Meal Revolution" (it is sold out everywhere here in South Africa).
I struggle with blood sugar issues while running and start to see-saw between high and low blood sugar. For runs over 25km I run on a little bit of low glycaemic index supplement (GI<32) mixed with a protein endurance powder, while adding fat for everything over a marathon. The low GI-protein mix keeps my blood sugar constant without the spikes and crashes that gels seem to cause for me. I also recover faster with less of a bottom-less pit feeling afterwards, I used to be ravenously hungry after long runs. It did take time to adapt to the new feeding strategy though. First couple of runs I felt like I had no gas in the tank.
So I am following the whole Noakes CHO vs fat debate with interest. Noakes' new book has been peer-reviewed with good feedback, so I am looking forward to reading it. I am already employing some of the principles with good results.
I certainly don't think the approach will work for everyone, as Tim Noakes stated as well. But, for those of us struggling with blood sugar issues it is definitely something to investigate.0 -
I absolutely love Sport Beans, but they have to be the most impractical thing to consume *during* a race. Nothing worse than futzing around with opening the bag, only to find out it has a secondary Ziploc-type seal to open as well. I get the idea, but I prefer to just empty them out beforehand. I will pop these about an hour before showtime and that's it.0
