Basic Nutrition Tips for the Endurance Athlete. <– Click link.
This article explains the basic nutrition every endurance athlete should know. Remember that if you are getting ready for a race longer than a 10k run, or over an hour (40+ minutes in hot conditions) or so of competing in any discipline, practicing your nutrition plan leading up to the event is crucial. Otherwise you are just rolling the dice and hoping your body will feel great as you try to push yourself harder and harder while ingesting whatever is available that day. Your stomach naturally has less blood flow to help it function properly when it is in motion. Practicing your nutrition plan obviously allows you to find the right combination of food and drink that works well in your system but it also improves how your system handles the stress of calories and liquids being processed while you are moving. S.A.I.D. or specific adaptation to imposed demand, is often talked about when training your muscles but it is even more important for optimal functioning of the systems inside of your body. And being able to eat your calories more than drinking them is proving to be the most effective form of mid race fueling. You should plan to eat something when training, anything at all you can grab as you head out the door or on to your trainer or tread mill. Banana, nut/ protein bar, pb&j sandwich, jerky, m&m’s, cookies, crackers, crab legs, roasted chicken. I don’t know just keep eating. I like to run wearing cycling jerseys because those back pockets are perfect for holding food and supplies. Anything you can stuff in a pocket using a paper towel, bag, or it’s own natural casing could work. No I haven’t tried crab legs yet but I won’t knock it until I do. Bring a wet nap for those stinky hands! And it never hurts to throw some t.p. in a little plastic bag. Whatever goes in… I hope your running trail isn’t very busy. Worst case scenario here is you don’t use your emergency t.p. kit but there were 2 times I was really glad I had it and several when I wished that I did. Timing those late day runs sure can be tricky when you are training consistently and eating like an animal! Happy training!