Many athletes put a lot of focus on hours spent training, but neglect the importance of nutrition. Spending a small percentage of time learning how to fuel ensures training is not wasted through bad choices in nutrition or lack of knowledge. Some time to read this and you will be well prepared to make some crucial decisions that will better your time on the trails.
Here are 6 tips:
- Keep fluid intake during exercise between 475ml-830ml – This is a basic requirement, and often not followed due to lack of practice during training. Click here to learn more
- Restrict caloric intake to a maximum 300 Calories/hour during exercise – The single biggest mistake most endurance athlete makes is the over consumption of calories during a race. Getting this right will save you from the bloated stomach, cramps and the inevitable slowdown. Click here to learn more
- Avoid Simple sugars in your fuels; use complex carbohydrates only – Simple sugars make your blood sugars go up very quickly then come down very quickly. Click here to learn more
- Electrolytes – Electrolytes are to the body as “oil is to a car”. Over long periods of exercise it’s vital to consume extra electrolytes in the right format. Electrolytes are not stored in the body, so need to be replaced consistently every hour. Click here to learn more
- Replenish your body with carbohydrates and protein as soon as possible after each exercise session, ideally within the first 30-60 minutes. Click here to learn more
- Nutrition Practise – This is something that is so fundamentally important, but can be completely overlooked until race day! Do not do that. Whenever you have a long training session you need to be practising your nutrition not once but as often as you can. Practise will teach you allot about what your body likes and requires. Ensure you practise under as many different climate and terrain conditions as possible. This practise will pay huge dividends on race day.
Fuelling Suggestions
Pre-Race
- 15 minutes prior to the race start consume 1 Hammer Gel
During Race
- Consume 1-2 Scoops of HEED, in 500ml-750ml water.
During Race, beyond 1 hour
- Consume 1-2 Scoops of HEED, in 500ml-750ml water.
- Consume 1 Hammer Gel every 30 minutes
Recovery
- Consume 1-2 Scoops of Recoverite, within 30 minutes after your race
Remember “Fuel Right, Feel GREAT!”
