FLUID AND FUEL DURING LONG DISTANCE RACES

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THE COMPONENTS

• FUEL: CARBOHYDRATES, FAT, PROTEIN

• WATER

• ELECTROLYTES: SODIUM, POTASSIUM, MAGNESIUM, CALCIUM ETC

WHAT HAPPENS DURING EXERCISE

• OXYGEN, WATER, CARBOHYDRATE (AS GLYCOGEN/GLUCOSE), FAT, AND PROTEIN (A LITTLE) CREATE A FUEL MIX TO KEEP YOU GOING. YOUR BODY PULLS THIS FROM STORES IN YOUR MUSCLE CELLS, FAT CELLS AND LIVER

• WATER IS SPREAD OVER THE BODY TO COOL IT (AS SWEAT) AND CONTAINS ELECTROLYTES

• INITIALLY THIS REACHES A BALANCE CALLED HOMEOSTASIS

THEN WHAT

• THE NICE BALANCE OF HOMEOSTASIS BECOMES UNBALANCED AS YOUR STORES OF GLYCOGEN GET DEPLETED AND YOUR BODY TRIES TO SWITCH FUEL MIX, WHICH SLOWS YOU DOWN.

• YOU PUSH A LITTLE HARDER AND THE BODY ALSO HEATS UP REQUIRING FLUID TO LEAVE THE BLOOD AND BECOME SWEAT

• ELECTROLYTES LEAVE WITH THE SWEAT AND MORE ARE PULLED INTO THE BLOOD FROM THE CELLS

• HOMEOSTASIS BECOMES MORE DIFFICULT

WHAT DO YOU DO?

• HOPEFULLY YOU START TO DRINK WATER; HOWEVER, THIS THINS THE BLOOD AND PULLS EVEN MORE ELECTROLYTES FROM THE CELLS

• YOU EAT AND THIS HELPS TO SPARE THE STORED GLYCOGEN, BUT IT IS A CAREFUL BALANCE

• YOU TAKE IN ELECTROLYTES, BUT HOW MUCH?

SO HOW MUCH

• BROAD NUMBERS

• 1-1.5 L OF FLUID PER HOUR

• 30-60 GMS OF CHO

• 500-1000 MG SODIUM PER HOUR

CUSTOMIZE FOR SIZE

Per Kg/hr 55 kg person (app 120 lbs)

75 kg person (app 165 lbs)

Calories 3-4 kcal 165-220 225-300

Water 10-12 mls 550-600 750-900

Sodium Varies 500-1000mg 750-1250 mg

ALL CARBOHYDRATES ARE NOT THE SAME

• THE SIMPLE CARBS USUAL END WITH “OSE”: GLUCOSE, SUCROSE, FRUCTOSE, DEXTROSE

• THE COMPLEX CARBS WITH “INE” MULTIDEXTRINE

• THE PATHWAYS FOR DIGESTION ARE SPECIFIC AND LIMITED TO ABOUT 60 GMS PER HOUR

• FOR MOST OF YOU THAT WON’T BE ENOUGH, YOU WILL NEED TO MIX YOUR CARBOHYDRATES

• FRUCTOSE AND GLUCOSE HAVE DIFFERENT PATHWAYS

• MULTIDEXTRIN HAS A DIFFERENT PATHWAY

• MIXING ALLOWS UPWARDS OF 90-110 GMS PER HOUR TO BE PROCESSED

ON COURSE

BIKE:

• IRONMAN® PERFORM

• WATER

• BANANAS

• BONK BREAKER BARS

• GU ORIGINAL ENERGY GELS

• ROCTANE ULTRA ENDURANCE GELS

• GU CHOMPS

RUN:

• IRONMAN® PERFORM

• WATER

• COLA

• CHICKEN BROTH (AFTER DARK)

• BONK BREAKER BARS

• GU ORIGINAL ENERGY GELS

• ROCTANE ULTRA ENDURANCE GELS

• GU CHOMPS

• PRETZELS

• FRUIT

SIMPLE PLAN

• 200-300 KCALS PER HOUR (ABOUT 3 GELS, OR CHOMPS)

• 500-1500 MLS OF FLUID (WATER AND/OR PERFORM) NOTE: 1 BOTTLE OF PERFORM CAN REPLACE A GEL OR CHOMP SERVING

• 2-4 SALT STICK CAPSULES PER HOUR IF IT IS HOT 1-2 IF NOT NOTE: 1 BOTTLE OF PERFORM CAN REPLACE A SALT STICK CAPSULE

• A BANANA, OTHER FRUIT, PRETZELS, CAN REPLACE OR SUPPLEMENT GU OR CHOMPS

• BONK BREAKER REPLACES TWO GUS OR CHOMPS