ARTICLES, TIPS, TRAINING & GENERAL ADVICE

Proper Fueling

by Lisa Sabin, February 6, 2008

Nutrition And Fluid Replacement During Endurance Events

Training for and participating in endurance events is hard work. In order to achieve your goals it is important to provide the right amount of hydration and nutrition to your body before, during, and after the event. Here are some quick guidelines on the typical amounts of fluids and fuel required to complete various endurance activities.

Fluid replacement during workout:

• 8 Oz. Every 15 minutes
• 24 Oz. For 1 hour of exercise
• 32 Oz. For 1.5 hours of exercise
• 48 Oz. For 2 hours of exercise

• Sip water and or sports drink during the run.
• Don’t let yourself become dehydrated.
• Don’t wait until you are thirsty.
• Feelings of thirst sometimes don’t occur until you are already dehydrated.

Nutrition post work out:

• Replace what was lost (2 cups per lb, 16 Oz.)
• Ingest .5 grams of carbohydrate per lb of body weight
• Example 130 lb x .5 = 65 grams of carbohydrate, which = 260 calories
• 2 hours later ingest another 260 calories

The definition of hydration is water balance. Water out equals water in. Some possible side effects of dehydration are lightheadedness, nausea, muscle cramps. When you become dehydrated you lose water, calcium, potassium and sodium. It is necessary to replace these nutrients.

Take advantage of replacing lost carbohydrates during the first half hour after exercise. Your metabolism is charged. The longer you wait to eat, the less glycogen will be stored in your muscles, and the longer it takes to recover. You can rely of sports drinks if you are not able to eat right after a workout.

Some good choices:

• Fruits: Bananas, Oranges, Figs
• Fluids: Orange Juice, Gatorade, Sports Drinks, Coca Cola
• Other: Potato, Yogurt

It is important to make sure that you are getting enough carbohydrates when you are training for endurance events. Your muscles will recover more quickly and you will feel better when there are adequate stores of carbohydrates in your muscles to fuel your long runs.

• Emily Edison, MS, RD, ACSM-HFI, Momentum Nutrition & Fitness
• Geoff Lecovin, DC, ND, LAC

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