Hammer Nutrition and Brendan Davies (2013 Winner and Record Holder) have put together this information to help you plan and prepare successfully for the TNF100.
There are 6 major topics.
- Amount of fuel (Kilojoules/calories) required for an hour
- Hydration and electrolytes
- Things you don’t want to do
- Fuelling Choices
- Nutrition Practise
- Mental Preparation
Related Links:
1. Amount of Fuel
Restrict caloric intake to a maximum 300 calories/hour during exercise.
The single biggest mistake every Endurance athlete makes (yes everyone) is the over consumption of calories during a race.
Getting this right will save you from the bloated stomach, cramps and the inevitable slowdown.
FACT: Your body can’t process caloric intake anywhere near your expenditure rate.
If you want to achieve your best performance, DO NOT follow the “calories out, calories in” protocol that some “experts” recommend. Instead, replenish calories in “body cooperative” amounts, allowing your fat stores to make up the difference, which they will easily do.
For most athletes, 240-300 calories/hour will do the job.
For lighter athletes, 180-200 calories/hour may be perfectly adequate, while larger athletes (85+ kg) can consider hourly intakes of 300 to slightly over 300 calories/hour.
For more detailed information please read:
- Less is Best – The right way to fuel
- Proper Caloric Intake during Endurance Events
- The Hammer Nutrition Fuels – What They Are, How to Use Them
2. Hydration and Electrolytes
Keep fluid intake during exercise between 475-830 ml per hour.
This is a basic requirement, and often not followed due to lack of practice during training.
FACT: In general, most athletes, under most conditions, will satisfy hydration needs with a fluid intake in the range of 590-740 ml/hour – roughly the equivalent of a standard size small or large water bottle. Lighter athletes and/or athletes exercising in cool weather conditions may only require an intake of 475-530 ml/hour.
Larger athletes and/or athletes exercising under very hot and humid conditions are the ones that can consider a fluid intake in the range of 830 ml/hour, perhaps up to 890 ml/hour in extreme conditions.
It’s important to remember that regular fluid intake over 890-1005 ml/hourly significantly increases the potential for serious performance and health problems
For more detailed information please read;
Electrolytes are to the body as like “oil is to car”. Over this sort of distance it is crucial to take on extra electrolytes in the right format.
Supplemental electrolytes should be in a balanced formula (not just salt!) and be taken in amounts appropriate to the heat, humidity and personal metabolic characteristics of the athlete.
FACT: Sodium chloride (salt) is indeed an important component of electrolyte replenishment but it does not fulfil the entire requirements. Calcium, magnesium, and potassium should be replenished as well as all these minerals play key roles in the maintenance of many important body functions.
Additionally, body weight, fitness level, weather conditions, acclimatization level, and biological predisposition all greatly affect electrolyte depletion and the need for replenishment, which is why a “one-size fits all” bottled drink or drink mix usually won’t work. Electrolyte depletion is widely variable, which is why the hourly Endurolytes dose can range from 1-6 capsules/hr. That being said, 2-3 capsules of Endurolytes hourly is a good starting point.
Certainly there will be occasions when 1-2 Endurolytes will be completely adequate; on hot-weather workouts or races, it may be necessary to consume 5-6 Endurolytes hourly.
Hammer has 2 ways of providing Electrolytes in the form of Endurolytes or Endurolytes FIZZ.
Both are formulated to provide an excellent cross section of Electrolytes. Salt Tablets only contain sodium and Potassium; you will need a full cross section of Electrolytes (Vitamin B6, Calcium, Magnesium, Manganese, Chloride, Sodium, Potassium, and Tyrosine).
Many variables—body weight, level of fitness, weather conditions, acclimatization level, and biological predisposition—come into play in regards to optimally fulfilling one’s personal electrolyte requirements.
It is vital that you experiment with a dosage that is suitable to you.
Generally taking approx. 1-3 Endurolytes or 1-3 Endurolytes FIZZ / hour would be sufficient for most.
3. Things you don’t want to do
- Make bad fuel choices. i.e. take products with simple sugars, take caffeine all day long.
- Over consume calories.
- Don’t consider taking Electrolytes.
- Under or over hydrate.
- Not make a fuelling plan and practice it.
4. Fuelling Choices
Garbage in = garbage out!
Avoid Simple Sugars
Simple sugars make your blood sugars go up very quickly then come down very quickly. These “ose” sugars give you energy peaks and crashes, and they also have a severe limitation in absorption (6-8% solution).
Complex carbohydrates give a smooth stable energy curve without the highs and lows of simple sugars. Complex Carbohydrates can also be consumed in higher concentrations than simple sugars (16-18% solution).
Anything that tastes sweet (sugar based) at the beginning of exercise will become even sweeter during exercise. This over sweetness is a deterrent to consumption, eventually leading to declining performance.
10-15% of the calorie content in your fuel should come in the form of protein, ideally soy protein. This protein donation satisfies energy requirements more completely while helping to prevent muscle tissue catabolism (breakdown).
For more detailed information please read;
- Simple Sugars and Complex Carbohydrates – An Incompatible Combination
- Fructose – Negative Impact On Energy Production
General rules regarding consumption of fuel
- A complete liquid fuel is possible to complete the event, however most will feel the need to eat solids – Make solid food consumption the exception, not the rule
- Choose a base fuel to use 50-70% of the time. A fuel which you can rely on. Our choice would be Perpetuem. Plan other supplements/ small snacks around this. This variety is crucial to avoid flavour fatigue.
- Ensure the solid fuel is kept below 350 calories per hour. I.e. eat small amounts of solids at one time
- Avoid foods which are hard to digest, high in saturated fats, refined sugars etc.
- Avoid consuming solid foods while going uphill.
- Seriously think about your usage of caffeine in regards to amount and timing.We strongly recommend that if you use caffeine, to lower your caffeine intake (25 -50 mg max/hour.) and use it towards the end of the course, rather than the beginning. Caffeine is a stimulant, whilst there is an upside there is also a downside.
FUELLING PLANS
We have put together 2 fuelling plans for you. If you have any questions please email us at customerservice@hammernutrition.com.au
Please choose your plan:
If you are unsure which product would best suit, we suggest the TNF100 Survival Pack.
5. Nutrition Practise
This is one of the most crucial yet neglected part of your training. Every time you go out and do a long run, you need to practise exactly what you plan to use. You will learn a tremendous amount from your practise that you will use during the event. We cannot stress enough how important this is. Failing to practise is a recipe for failing.
6. Mental Preparation
Brendan Davies has written some very good information on the Mental Preparation. This event is just as much about the mental as about the Physical.
