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NUTRITION
Garbage in garbage out. True if you are a computer programmer. Also, true about what you choose to fuel the machine that is your body. Below you will hopefully find some useful info to help with those fueling needs. Be sure to check back every so often as we may update the page with more information to help you get the right nutrition and supplements for pre, during, and post race. Now on to the the good stuff...
What to eat during a race and while training is a very difficult subject. There are many varying schools of thought on the subject, although there are a few basic rules that most people will agree on.
Adventure racers use an enormous amount of energy during training and racing. Expect to burn a lot of calories when racing or training. This requires you to attempt to replace those calories burnt for optimal performance.
The best foods are those with the highest energy density (calories per ounce), are compact and provide balanced nutrition. No one has room for a seven course meal when they race, so having food that gives you the balance of carbs, protein and fat is critical to proper fueling.
Eat often and early. Forcing down 3,000 – 6,000 calories isn’t going to happen in one meal. In addition it’s always harder to eat when exercising, so eating small amounts of food often is usually easier on the stomach when racing.
Hydrate or die! Food is important, but water is essential. Staying hydrated is critical to optimal performance. Beware of over hydration and be sure to manage the replacement of electrolytes. Also beware of caffeinated products, like energy drinks, sodas or caffeine pills. While they may help you stay awake, they also deplete your water reserves so stay aware and hydrate properly.
Finally, make sure you like the taste of the foods you are bringing. It is not easy to force down thousands of calories of food you don't like. Be sure to experiment with your food options in your training to see what works best for you. Don’t get carried away with junk food and be sure to carry a variety of options since your tastes may change from race to race.
For comprehensive information on nutrition and supplements for Adventure Racing and endurance events check out these great articles by Hammer Nutrition.
The Endurance Athlete's Fueling Handbook
ADVENTURE RACING Fueling Guides:
Supplement Strategies For The Adventure Racer In Training
Race Day Supplement/Fueling Strategies for Adventure Racers
These guides will show you how to optimize your supplement, calorie, fluid and electrolyte intake for your chosen sport so that you can perform at your best in training and competition
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