Nutrition for Ultra-Endurance Events

[phydeux]

This article was linked on a bicycling forum and thought it might interest some of you interested in nutrition during long-duration endurance events. Its about what riders in the RAMM/Race Across America consume while riding (and ya' can't find an event much longer than the RAAM!):

http://www.ultracycling.com/nutrition/w ... s_eat.html

[Zé]

man those people are insane, averaging ~ 2 hrs of sleep a night!

it seems like they are doing multi-day tours, right?

from my amateur experience and literature research, the one key thing I'd point out that is a hiker is only doing a dayhike, it is definitely what you eat the days before the hike that matter. and it should be high in carbs, perhaps even higher than the % they are doing, since they need a steady state dose of fat & protein for dietary reasons.

I'd imagine multi-day hikes would follow the same line of thinking as that article. during one day, you'll need to eat a lot in order to perform well the next day.

If there is no next day, you probably don't have to worry about nutrition or even eating that much. some sugar boosts (like GU) will help though.

With the days before a hike, luckily we probably don't have to eat liquid food since we have some time to let it digest

what does Ellen think?

[phydeux]

BTW: This year's RAAM finished last week (June 30). First rider to complete the 3000 miles from Oceanside, CA to Annapolis MD took a little under 8 days, 6 hours; about 15 mph, including rest breaks.

http://www.raceacrossamerica.org/raam/h ... ebcat_id=1


Anytime you're doing an ultra-endurance event like the RAAM, an ironman-type triathalon, climbing a high mountain, you're always "deficit spending" your energy reserves. You can't possibly consume all the calories you need. Best bet is to be in the best shape possible so you can use those reserves as efficently as possible.

[tinaballina]

Good article...thank you for sharing.

[tinaballina]

what also helps me during the hike (as anyone knows me knows) is sugar, rock candy sugar suckers work the best for that instant energy burst. the issue i have is the cavities i get even if i look at that stuff.

[magikwalt]

I'll leave it to Ellen for the science explanation but the difference between an extreme day hike and week long extremes has to do with needing to balance the protiens and fats. I think we all cram carbs for the day stuff we do. Its all pretty much what you ate the day before and Gatoraide the day of the event. I was surprised to read how many of them are using Ensure Plus.

[Ellen]

Howdy All

Great article Phyduex, thanks. I also really enjoyed chatting with you at Chez Z several weeks ago and look forward to hearing about more of your adventures.

I'm very impressed with the ultracycling site.

I've written a chapter on nutrition for endurance/ultra-endurance activities for a book which just came out. Let me know if you'd like a copy of the chapter.

Many ultra-endurance athletes use liquid nutrition during a race. Liquids empty from the gut faster than solids. Tour de France cyclists get about 30% of their daily calories from liquids during the race. There are several products available -- liquid meals like Ensure or Boost, liquid food like InfiniT and Spiz, and high-carbohydate liquid supplements like CarboPro. I've worked with Ironman triathletes who use liquid food such as Infinit, which can be customized to provide a specific amount of carbohydrate, protein, and sodium per hour. Some use the course sports drink and add gels and salt tablets as needed.

As Walt and Ze noted, there is a big difference between a one-day ultra-endurance event (e.g. half or full Ironman or C2C) and multi-day event (Tour de France or climbing Denali). Multi-day races/events such as the Tour de France and RAAM pose the greatest nutritional challenges. Tour de France cyclists consume an average of 6000 calories per day and 12 grams of carbohydrate per kg per day. RAAM cyclists require even more calories and carbohydrate. When I was a competitive ultra-endurance athlete competiting in 200 mile rides and Ironman tirathlons, I remember thinking that I could pretty much do anything as long as I was DONE in 24 hours and didn't have to exercise the next day.

As Phydeux noted, it is impossible to consume as many calories as one expends during moderate-high intensity endurance activity. In an event lasting longer than four hours, the athlete is relying primarily on stored carbohydrate and fat. The goal is to consume enough carbohydrate to maintain blood glucose. Trained individuals can absorb and burn about 1 gram of carbohydrate per kilogram (about 0.5 gram per lb) of carbohydrate per hour, provided the feeding provides several types of carbohydrate (e.g. glucose and fructose). Most sport products (drinks, gels, bars, etc) provide several different types of carbohydrate.

I'm happy to try to answer any questions that arise as I love this topic. Right now, I'm still pooped from my Alaska trip and need to crash so I can hike tomorrow.

Miles of smiles,
Ellen