Ingredients for Endurance Training & Racing
By Kim Mueller, MS, RD, CSSD
For the triathlon, cycling or running newbie, it can be quite overwhelming seeing fellow training buddies carrying what appears
to be a utility belt equipped with a diverse line-up of nutritional tools. Well, fret no more. This article provides a platform for
the ingredients recommended for optimal energy levels and peak performance during endurance training and racing.
Carbohydrate
101: Put simply, carbohydrates are sugars and starches that fuel our bodies much like gasoline fuels a racecar. Each gram of
carbohydrate contains ~4 calories worth of fuel. Just like a racecar stores its fuel in a tank, the human body stores
carbohydrates as glycogen in both our muscles and liver. These glycogen reserves are relied upon to stabilize blood sugars and
allow for optimal muscle function. Runners who balance out their meal plates with 45-65% carbohydrate while meeting daily
energy demands can expect to store about 2 grams (8 calories) of glycogen per pound of muscle tissue and an additional ~100125 grams (400-500 calories) within the liver. This amount of glycogen supplies the energy needed to run for ~2 hours at a
moderate intensity, making addition of carbohydrates necessary during long run efforts to avoid depletion and consequent
dizziness (aka “bonking”) and profound muscle fatigue (aka “the wall”).
How much? Aim for approximately ¼-1/3 your body weight (lbs) in grams each hour of training or racing. For example, an
180-lb runner should aim for ~45-60 grams of carbohydrate each hour of training or racing. If you are gearing up for a race
that lasts longer than 3 hours, enhance carbohydrate stores pre-race, aka “loading”, by incorporating 4-5 grams of carbohydrate
per pound of lean body weight each day the final 72 hours leading up to race day.
Nutrition Counter: Providing ~15 grams of carbohydrate per 8 ounces, sports drinks like Gatorade (www.gatorade.com) are
the most common source of carbohydrate energy provided on race courses so if you are planning to use the aid stations on race
day, be sure to practice with the race sports drink during training. Also popular amongst endurance athletes are energy gels
(Power Gel www.powerbar.com, Clif Shot www.clifbar.com, Gu www.guenergy.com), providing ~25 grams carbohydrate per
packet. Newer to the sports nutrition circuit are energy chews (Gu Chomps www.guenergy.com, Luna Moons and Clif Shot
Blocks www.clifbar.com, Powerbar Energy gel blasts), providing 15-25 grams per 3 chews. If you prefer solid nutrition,
energy bars like the original Powerbar (www.powerbar.com) provide 40 grams of carbohydrate. Custom sports drinks are the
newest kid on the block with Infinit Nutrition (www.infinitnutrition.com) allowing you to not only dial in the quantity but also
the type of carbohydrate in your mix. If you prefer an alternate to sports food, try bananas (25 grams per item), oranges (15
grams per item), packets of honey (~10 grams per packet), and pretzels (~25 grams per ounce).
Protein
101: Scientifically speaking, proteins are large, complex molecules that make up 20% of our body weight in the form of
muscle, bone, cartilage, skin, as well as other tissues and body fluids. During digestion, protein is broken down into at least
100 individual chemical building blocks known as amino acids that form a little pool within our liver and are used to build
muscle, skin, hair, nails, eyes, hormones, enzymes, antibodies, and nerve chemicals. Some research has found that inclusion of
small amounts of protein during prolonged activity can help enhance performance by sparing muscle glycogen as well as
aiding fluid uptake. Protein also can help mute hunger that arises during longer efforts. Be careful about overdoing protein,
however, as large amounts slow gastric emptying and can precipitate a ‘backlog’ of nutrients of gut and consequent stomach
distress and muscle fatigue/cramping.
How much? If out on a training or race course longer than 4 hours, aim for up to 5 grams of protein hourly.
Nutrition Counter: Endurance athletes consuming protein often do so in the form of sports drinks (Infinit Ironman Formula
www.infinitnutrition.com, Hammer Sustained Energy www.hammernutrition.com, Accelerade www.accelerade.com,) and
energy bars (Pure Fit www.purefit.com). Beef and turkey jerky are also commonly used as a non sport-food alternative and
easy-to-carry source of protein during long efforts.
Electrolytes
101: Replacement of electrolytes becomes instrumental in endurance bouts lasting longer than 1 hour, especially when training
and racing in hot and humid conditions. The principle electrolytes include sodium (generally bound to chloride), potassium,
magnesium, and calcium. These electrolytes are involved in metabolic activities and are essential to the normal function of all
cells, including muscle function. An electrolyte imbalance has reported symptoms similar to dehydration: nausea, vomiting,
muscle weakness, muscle cramping, muscle twitching, overall fatigue, labored breathing, “pins and needles”, and confusion.
How much? Aim for 200-500 mg of sodium per standard bike bottle of water consumed (20-24 ounces) as well as smaller
amounts of potassium, magnesium, and calcium.
Nutrition Counter: Sports drinks generally provide 100-200 mg of sodium per 8 ounces, energy gels 25-200 mg sodium per
packet, and energy chews 20-210 mg sodium per 3 pieces. Salt packets are often distributed on course and contain ~200 mg per
packet. Electrolyte capsules, generally providing 100-200 mg of sodium per capsule, are also available; samples include Salt
Stick (www.saltstick.com), Thermolytes (www.sportquestdirect.com), and Endurolytes (www.hammernutrition.com).
Water
101: Because water serves as the medium for all metabolic activity, helps to lubricate our muscles and joints, and also keeps
our core body temperature in check, failure to take in enough fluids during a long run can have a dramatic negative impact on
both health and performance. Therefore, determination of sweat rate and consequent fluid demands is extremely important for
athletes. Practice weighing in pre- and post-workout and drink fluids so that no more than 2% of your body weight is lost
during training and racing efforts.
How much? Aim for ½-1 liter per hour or so that urine runs pale yellow.
Nutrition Counter: A standard water bottle holds ~20 ounces of fluid. A standard flask generally holds 6-10 ounces.
Camelbak (www.camelbak.com) offers solutions for carrying fluids during longer efforts when fountains and aid stations are
not available to refill bottles or flasks.
Extra Credit Ingredient: Caffeine
A central nervous system stimulant, caffeine may help maintain blood glucose concentration and reduce power loss through its
effects on the active musculature and nervous system that reduce fatigue and perceptions of effort, discomfort, and pain.
Specific flavors of energy gels and chews are caffeinated at a dose of 25-50 mg pack. It is important to experiment with
personal tolerance to caffeine as some athletes do not respond favorably to caffeine with symptoms such as a racing heart beat,
muscle twitching, stomach distress, and anxiety serving as reason for avoidance.
How much? Aim for 100-300 mg of caffeine (e.g., 1-3 cups of coffee) in the 2-3 hours leading up to race start and another 2550 mg of caffeine taken hourly OR implemented during the later stages of a race. Avoid consuming more than 500 mg of
caffeine on race day. For best results, consider eliminating caffeine from the diet for 10 days prior to racing.
Interested in simplifying your training and race day nutrition? Infinit Custom Nutrition Blends (www.infinitnutrition.com)
is a company that custom blends ingredients designed to meet your unique athletic health and performance goals. Pro-level
consults to address your custom needs with staff nutritionist, Kim Mueller, MS, RD, CSSD, can be scheduled online at
www.infinitnutrition.com for only 29.95, which includes $10 worth of Infinit bucks towards your first order. The coupon
code fuelfactor can be used for 10% off all Infinit orders.
Want more tips to help improve your health and performance? Kim Mueller, MS, RD, CSSD, owner of Fuel Factor
Nutrition Coaching (www.Fuel-Factor.com), is a Registered Dietitian, Board Certified Specialist in Sports Nutrition, &
Exercise Physiologist who provides nutrition coaching, race nutrition guidance, and customized meal and planning to
active individuals worldwide. She is also an accomplished runner with a 2:52 marathon PR. Contact Kim at kim@FuelFactor.com to schedule your complimentary initial 30 minute consultation.