Endurance athletes have the luxury of indulging in food without guilt due to the massive number of calories they burn during training. However, it is crucial for athletes to fuel their bodies properly during races to avoid running out of energy. Understanding how your body burns fuel during exercise is essential for optimizing performance.
When you exercise, your body draws fuel from various sources such as adipose tissue, muscle mass, and carbohydrates. During low-intensity workouts, the body primarily uses fat for energy. As the intensity increases, the reliance shifts to carbohydrates, specifically glycogen stored in the muscles and liver. Glycogen serves as a backup blood sugar supply and is converted back to glucose for energy.
It is important to ensure your glycogen stores are topped off before a race to have a sufficient fuel supply. Consuming a carb-rich meal a few hours before the race can help achieve this. During prolonged events lasting over 60 minutes, proactive fueling is necessary to maintain energy levels. Starting to refuel 30 minutes into the race can prevent fatigue and optimize performance.
Carbohydrate absorption plays a crucial role in sustaining energy levels during long races. While the body can only absorb about 360 calories of carbs per hour, a combination of fructose and glucose can increase absorption to 90 grams per hour. Experimenting with different types and amounts of carbohydrates during training can help determine the optimal fueling strategy for race day.
Hydration is another key aspect of fueling during races. The amount of fluid intake should be based on individual sweat rates, typically ranging from 8 to 67 ounces per hour. Using a hypotonic sports drink with less sugar can aid in efficient absorption and prevent gastric distress.
Choosing the right types of food for fueling during races is essential. High-glycemic foods that raise blood glucose levels quickly, such as bananas, melon, and gels, are ideal for sustaining energy levels. It is important to find a balance between carbohydrates and protein during multi-stage races to maintain muscle synthesis and degradation.
Experimenting with different foods and hydration strategies during training can help athletes determine their personal preferences and optimize performance on race day. By finding the intersection of what works scientifically and personally, athletes can ensure they are properly fueled and ready to conquer any challenge.