Long endurance events, such as triathlons and marathons, require a significant amount of training and preparation before the race, but they also require supplemental food and nutrients during the race. Your overall performance is affected by the timing and quality of what you eat and drink during the event. As you compete for more than two hours, your body obtains energy from three main sources -- stored glycogen in the muscles and liver, fat reserves under the skin and proteins from the muscles. As a result, you must eat during a long endurance race, but consider the specific nutrients, timing and serving size before race day.
Nutrients
The most important nutrients to consume during long endurance races include fluids, electrolytes, carbohydrates and protein. Short distance runners can typically get by with only water, but these additional nutrients keep your energy levels high and muscles functioning properly. Carbohydrate sources should combine complex and simple carbohydrates to provide a steady flow of energy. Additional protein should complement the carbohydrates in endurance races lasting two to three hours to fuel your body and prevent excessive muscle breakdown.
Liquids
Liquefied supplements or foods are the best way to "eat" during long endurance events. Eating solid foods during the race can increase lethargy and stomach discomfort such as bloating, stomach cramps and vomiting. Blending the foods or mixing with other liquids allows you to easily grab a water bottle and drink the supplement as you continue running or riding the race route. The liquid foods also absorb directly into the blood stream so your body uses the nutrients immediately.
Amounts
As a general rule, consume about 200 to 400 calories per hour during the long endurance race. This amount varies according to your body size, experience level and overall conditions during the race. The total number of calories consumed does not have to equal the amount of calories burned. The goal of eating during the race is to sustain energy and electrolyte levels to finish the race. You can also complement the caloric intake with about 500 to 750 ml of liquids per hour.
Training Program
Training for a long endurance race requires time, dedication and planning. Don't ruin race day by not practicing your food, supplement and hydration techniques. Incorporate different foods and liquids into your training workouts to see how your body and stomach react to the nutrients. If you don't train with different foods during your workouts, you risk digestive discomfort or severe blood sugar changes during the race that can significantly impact your overall performance.
References
- Training Bible: A Quick Guide to "The Paleo Diet for Athletes"; Loren Cordain and Joe Friel; 2005
- MayoClinic.com; Carbohydrate-Loading Diet; Mayo Clinic Staff; Nov. 2010
- Dr. Dobbin; Planning Ironman Race Nutrition; Robin Dowswell
- Nuun: Optimal Nutrition
- Hammer Nutrition; The 10 Biggest Mistakes Endurance Athletes Make; Steve Born
