How can you prevent running out of energy during a race?
Endurance athletes spend months training to prepare for their race with a performance goal in mind. Nutrition is often left out of the preparation plan, even though it should be a fundamental tool for all athletes. During the training season, and especially this particular season, athletes should test and refine their nutrition plan so they feel fully confident on race day.
An endurance athlete is defined as someone who trains and also competes for 90 minutes or more. A nutrition plan is particularly important for endurance athletes, as they must absolutely avoid energy crashes to ensure optimal performance.
An endurance athlete’s body is like a race car with two fuel tanks. The duration and intensity of the activity determine which tank will be the primary fuel source.
Tank A is the body’s fat store, containing approximately 70,000 calories of fat that are available during low-intensity aerobic exercise. Tank B is the body’s carbohydrate store: glycogen stored in the muscles and liver.
The body can store only about 2,000 calories of glycogen at a time, which fuels both the muscles during exertion and the brain. When our glycogen stores are too low, the brain and muscles send fatigue signals.
When we exercise for less than 90 minutes, Tank B has sufficient stores to sustain us during the activity. However, when we exercise for more than 90 minutes, we need to plan our nutrition to prevent running out of fuel.
There are four key times when we need to avoid running out of fuel: before exercise, during exercise, after exercise, and throughout the day.
Nutrition before exercise
A race car never starts with an empty fuel tank, so an endurance athlete should not begin a training session without fueling. Eating before a training session ensures that the body starts with a full glycogen tank.
If you have three or four hours beforehand, consume 300 to 600 calories, primarily from carbohydrates (2-3 g / kg of body weight), with moderate protein and low fat. Minimize the amount of fiber in this meal to avoid stomach problems during exercise. Even if you are not hungry, you should eat something before a long training session and for optimal performance.
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Nutrition during exercise
Fueling should be carefully planned. Fuel should consist of simple, easily digestible carbohydrates. This will help maintain energy and prevent fatigue.
Consume fuel every 45-60 minutes during a long training session. ACSM guidelines recommend 30 to 60 grams of carbohydrates (120 to 240 calories) per hour. Remember that for optimal performance, we must also provide the body with fluids and electrolytes. If the training session lasts less than 90 minutes but is high intensity, you may want to drink an energy drink instead of water or take an energy gel with you.
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Eating after exercise
The purpose of refueling after a training session is recovery. This intake will help replenish the glycogen stores used during training, optimize protein synthesis to repair damaged muscle tissue, stimulate the development of new tissue, and replace fluids and electrolytes lost through sweat.
Within 30 minutes after exercise, an endurance athlete should have a 300-400-calorie snack containing carbohydrates (75-100 grams) and protein (15/20 grams).
After exercise, drink for each kilogram of body weight lost.
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Daily nutrition
The fourth way to prevent an energy crash is to follow a balanced diet.
There are simple rules: a good balance of macronutrients—protein (plant-based or animal), fats, and carbohydrates—must be achieved.
For endurance athletes, this balance is approximately 55% carbohydrates, 25% protein, and 20% fat.
You should also pay close attention to your daily/weekly calorie intake, taking into account the calories consumed during training, which can sometimes be substantial.
In summary:
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Together, we will create a pack to provide you with energy intake, maintain optimal hydration, and finally support your recovery.