Food for Thought

We have been doing a lot of research regarding nutrition during our hike. Although there is a lot written about nutrition for 5k, 10k, and marathons, there has been very little research into optimal nutritional practices during events lasting 6-24 hrs. Although our government-backed “food pyramid” looks sort of like Mt. LeConte, I’m not sure it is the solution to our needs. Plus, what kind of pyramid is built like the “new and improved” version below???

On a more serious note, I came across a great article written for ultra-cyclists (http://www.ultracycling.com/nutrition/fueling_for_endurance.html). It makes some really good points, including:

1. Don’t drink too much water – It is believed that 24 oz per hour is the most a body can absorb.
2. Don’t consume too much simple sugar – these cause a burst of insulin, which leads to fatique, mood swings, and bonking.
3. Use complex carbs – bagels, sandwiches, and pretzels instead of candy bars and sports drinks
4. Don’t eat too much solid food during exercise – diverts blood from working muscles to digestive process – use liquid food supplements
5. Take in the right amount of calories per hour – 200-400/hr is recommended, since a body can’t process more than that
6. Take supplemental electolytes
7. Consume protein, but not too much – 8-15% of calories should come from protein, with 85% coming from complex carbs. The human body can only handle 20-30 g of protein per intake and cannot handle that every hour.
8. Replenish nutrients afterwards – consume 50-75g of carbs and 15-20g of protein within 30-60 minutes

Another article suggests: “Eating a relatively calorie dense meal 2-4 hours before a race is absolutely essential for topping off muscle glycogen levels as well providing blood glucose for the intense activity ahead.”

An article written for all-day sporting events (I’m thinking tournaments), suggest snacking throughout the day with snacks that are balanced between carbohydrates and protein, and low in fat. Healthy snack choices include:

• String cheese and an apple
• A cereal bar and low-fat milk
• Trail mix (dried fruit, nuts, cereal and pretzels)
• Apple and peanut butter
• Half a sandwich (meat, peanut butter and jelly, or cheese)
• Low-fat yogurt and fruit
• Bread sticks and cheese
• Bagel and peanut butter
• Frozen grapes or juice fruit such as watermelon
• Peanut butter and crackers
• Low-fat granola bars and fruit
• Low-fat pudding
• Ginger snap cookies or graham crackers and low-fat milk
• Fruit smoothie (yogurt, milk and fruit blended together)
• Low-fat cottage cheese and canned fruit
• Low-fat granola and yogurt
• Veggies and low-fat dip

Another issue that is common in the ultra world is hyponatraemia – abnormally low levels of sodium in the blood. Ultra-endurance athletes often gulp down sports drinks during their events; by design, such drinks are low in sodium. Ultra-athletes also tend to take in a fair amount of water during competition, believing that such drinking is a great way to ward off dehydration. Of course, the net result is that a lot of sodium can be lost from the body through the sweat glands, while little may be entering the body at the mouth.