Participating in endurance activities like long rides or runs requires careful attention to fueling strategies.
It’s no secret that Ironman’s 4th element (and some will say the most important one) is the fueling plan and execution. Proper nutrition can significantly impact performance, endurance, and recovery. Let’s explore the importance of fueling during endurance activities and discuss effective dietary choices to optimize your performance. Whether you’re a cyclist, runner, or triathlete, understanding what to eat on a long ride/run will help you maintain energy levels, delay fatigue, and achieve better results. Btw, you should track it (here is an app I built in the past) so you can manage it.
The Role of Nutrition in Endurance Activities
Endurance activities demand a substantial amount of energy, primarily from carbohydrates. Carbs are stored in the muscles and liver as glycogen and are the primary fuel source during prolonged exercise.
Most people will start to feel the effects of running or riding without nutrition after about 90 minutes. After 2 hours, the body will begin breaking down muscle tissue for energy, and performance will decline. Therefore, ensuring adequate carbohydrate intake before, during, and after your long ride or run is crucial. We all saw the athlete that was fading during a long race. In most cases, it’s due to not drinking or eating enough. To avoid it, we need to execute our nutrition plan and not rely on our body to tell us as it’s misleading during activities.
A good diet will not make a mediocre athlete into a champion, but poor food choices can turn a potential champion into a mediocre athlete.
Pre-Workout Nutrition
Fueling your body correctly before an endurance activity sets the stage for optimal performance. Consume a balanced meal containing carbohydrates, proteins, and healthy fats about 2-3 hours before your exercise session. This meal should be easily digestible and provide a slow release of energy. Usually, it will be a breakfast, as most races/events start early in the morning.
Some good examples include:
– Oatmeal with fruits and nuts.
– Whole-grain toast with nut butter and honey.
– A smoothie with fruits, yogurt, and some honey.
Fueling During the Activity
It’s essential to replenish your energy stores during long rides or runs to maintain performance. Consume easily digestible carbohydrates such as energy gels, sports drinks, bananas, or energy bars.
I’m going with Tailwind, as it keeps life simple. You got everything you need in the bottles. So you don’t need to overthink during the race.
On sweltering days, you want to boost the salt with some pills, but all the other important ‘stuff’ comes from the mix: carbs & electrolytes.
Aim for around 30-60 grams of carbohydrates per hour, depending on the intensity and duration of your activity. Staying hydrated by drinking electrolyte-rich beverages at regular intervals from the beginning of the event is also crucial.
Some options
| Brand | Calories | Carbohydrates (g) | Electrolytes | Protein (g) |
|---|---|---|---|---|
| Clif Bar | 260 | 42 | 140mg Sodium | 9 |
| PowerBar | 240 | 45 | 200mg Sodium | 10 |
| Quantum Bar | 220 | 32 | 50mg Sodium | 10 |
| Picky Bar | 200 | 27 | 65mg Sodium | 7 |
| GU Energy Gel | 100 | 25 | 50mg Sodium | 0 |
| Hammer Gel | 90 | 23 | 25mg Sodium | 0 |
| Clif Shot Gel | 100 | 24 | 90mg Sodium | 0 |
| Huma Gel | 100 | 22 | 105mg Sodium | 0 |
…and some other products I like during bike rides:
| Product | Calories | Carbohydrates | Electrolytes | Protein |
|---|---|---|---|---|
| PowerBar Energy Bar | 200 | 20g | 100mg Sodium | 5g |
| Quantum Bar | 230 | 24g | 50mg Sodium | 10g |
| Picky Bar – Peanut Butter | 200 | 20g | 50mg Sodium | 10g |
| Clif Shot Bloks | 100 | 21g | 50mg Sodium | 0g |
| GU Roctane Energy Gel | 100 | 21g | 300mg Sodium, 80mg Potassium | 0g |
| Hammer Endurance Fuel | 100 | 25g | 200mg Sodium, 100mg Potassium | 0g |
| Honey Stinger Waffles | 100 | 21g | 50mg Sodium | 4g |
| Maurten Gel | 25g | 25g | 170mg Sodium, 90mg Potassium | 0g |
Recovery Nutrition
Post-workout nutrition plays a critical role in aiding recovery and restoring glycogen stores. Consume carbohydrates and proteins within 30-60 minutes after your endurance activity. This window of opportunity allows for optimal nutrient absorption. Opt for a recovery shake, chocolate milk, or a meal consisting of lean proteins (chicken, fish, tofu), complex carbohydrates (brown rice, quinoa, sweet potatoes), and vegetables.
I’m going with a shake (banana, strawberry, honey, peanut butter, oat milk, yogurt, and protein powder) because it’s the easiest way to return the body to a better place. Plus, it’s quick and easy to prepare even on the go when you are traveling to a big race.
Personalize Your Nutrition Plan
While these guidelines provide a general framework, it’s essential to personalize your nutrition plan based on your individual needs and preferences. Experiment with different foods during training sessions to identify what works best.
Don’t try anything new on race day.
Everyone’s digestive system responds differently, so listening to your body and adjusting is essential.
Research and see what the race organizers will bring to the aid stations. Make sure that you are comfortable with it. In other words, you tested it during your long activities.
If not, bring your own nutrition.
Conclusion
Fueling strategies are crucial to endurance activities like long rides or runs. Prioritizing proper nutrition can significantly enhance your performance and overall experience.
Remember to focus on:
– Pre-workout meals: Drink and eat on the day before the event. In many cases, it’s a day of traveling (or one day after the long flight/drive). So it’s essential to pay attention and to drink and eat.
– During the activity: Consume the number of carbohydrates you can take without feeling your stomach. It’s a delicate balance that you should test during your training.
– Post-workout recovery nutrition: Prioritize it and pay attention to it. It will help you recover and be ready for the next day.
Yes!
You can unlock your true potential and achieve your endurance goals with a well-planned fueling strategy you execute during your race.
Good luck!
Ido Green 