Fueling for Endurance

Some Hot Tips On Filling Your Tank
Pre-Ride, Training Ride, and Post-Ride Recovery Ideas

by Shelley Marenka Smail, USA Cycling Coach and Fitness Expert

Are you willing to do what it takes to stay at the top of your game?
The saying goes “Knowledge is Power”…to the pedals, that is.

Whether you are a competitive racer or recreational cyclist, everyone can benefit from a well thought out nutrition program. One of the biggest challenges most individuals face is fueling their bodies properly. Even though many of us know that nutrition plays a huge role in general health and athletic performance, many of us are confused about applying sound nutrition principles in order to become better athletes.

Why not make eating an integral part of your training plan verses an afterthought? By practicing to fuel your body during training, you will know what works best for you when it comes to training workouts and race time.

Pre-event foods, energy snacks during your event and post exercise are all considerations. I don’t plan to cover every detail about solid sports nutrition, but will address some key nutritional ideas about maximizing the benefits of a workout and recovering afterwards. So the next time you go out for your training ride or race you’ll have the nutritional know how to step it up!

Good Nutrition Choices Improves Performance

The daily nutritional choices we make can have as much of an impact on overall performance as the drugs we often hear about in professional sports. It takes some time and effort to get our own unique needs dialed in, but once we do, it can make all the difference when it comes to winning, finishing strong, and avoiding setbacks. The nutrition boost verses performance enhancing drugs provides a performance boost with three very important distinctions: it’s healthy, it’s legal AND there are many “side benefits”.

It is important to note that the nutritional needs of each individual will vary in terms of the types and amounts of foods, calories consumed and timing of meals. I have outlined below a typical regimen that you might want to try. Make your own adjustments based on the foods you like, and if you already have a routine that works, stick with it. Perhaps you can use some of my ideas and make small changes to your existing nutritional program.

Pick a few new things and experiment on your next training workout. Don’t try anything new on race day or before an event that’s important to you. Make your changes and try them out BEFORE you use them in an important event. You may want to keep a log of your food choices in your training log. This way you can track your energy, how you felt and make notes of what worked for you and what did not.

Sports Nutrition and Food Recommendations for Optimum Performance
Pre-Ride, Training Ride, and Post-Ride Recovery Ideas

2-4 hours Before a workout – An easily digested high complex carbohydrate meal of between 200-400 calories with a minimum of fiber, simple sugar and fat. If its breakfast time try a soy protein fruit smoothie, oatmeal, orange juice, banana, yogurt, grape nuts, pancakes, granola, bagels with peanut or almond butter, or bean/egg burrito. The timing, amount and exact composition are best determined by the individual’s unique tastes.

Begin pre-hydration before the event, (drink 1 bottle of fluid). You can also drink your pre-event meal-this would consist of a drink containing both carbohydrates and a small amount of protein for optimum performance.

When I have an early morning workout I’ll often drink my breakfast or eat something light about 30 minutes to an hour before my training. I don’t have any problem digesting my food even though I’m not giving myself 2-4 hours. Choose foods that sit well with you and keep fiber and protein to a minimum. They take longer to digest and you could get some serious cramping or simply feel uncomfortable.

Up to 15 minutes before the workout – Drink more water. O.K. Lets take a minute to talk about hydration requirements here. I often find that athletes underestimate the value of drinking water during their training rides and events. This habit is especially important for events of longer duration (90 minutes and longer) and during the season when we have warmer temperatures.

Many sport drink solutions can aid in improving endurance and quicker recovery by replacing bodily fluids. If we sweat a lot and don’t replace that loss with water or some other fluids we run the risk of cramping, fatigue, dehydration and/or poor performance to name a few.

Complex carbohydrates (such as maltodextrins and glucose polymers) will empty the stomach easily, avoiding stomach-related distresses. These carbs will provide up to three times more energy than simple sugar mixtures.

When the drink is formulated with fructose, its slowly metabolized by the body, and your stamina can be sustained for a considerably longer period than sports drinks lacking this important muscle fuel. Look for one that also provides glucose for immediate energy and maltodextrins as a highly concentrated source of bioavailable carbohydrates.

During the workout – For workouts longer than 90 minutes it’s important to fuel your body with the appropriate amount of carbs to maintain your energy sources. Choose foods such as bananas, oranges, fig bars, muffins, bagels, gels, sports drinks, fruits, energy bars, juices, p-nut butter and jelly sandwiches, raw nuts and seeds and pretzels. Snack on these foods throughout the ride to avoid bonking and fatigue and to sustain energy levels.

Other options for fuel/carbohydrate consumption on rides are gels and energy bars. Just be sure to not consume too much of a good thing. Limit simple sugars because they are an inefficient fuel choice, not providing adequate calories to sustain energy production.

Limit yourself to 30-60 grams of carbohydrates per hour (200-300 calories) for energy. Be sure to drink LOTS of water to help digest the concentrated carbs as well as drinking to avoid dehydration. Consume about 16-32 ounces of a hydration drink per hour. (Equivalent to 30-60 gms/hr) Drink one bottle of a sports drink followed by one bottle of plain, purified water to stay hydrated).

Remember when the workout is longer than 2 hours, smart food choices will help replace glycogen stores along with a sports drink and energy bars. (Choose a sport hydration drink that has been proven in clinical studies to extend endurance and fatigue).

Post Workout Recovery Fuel – This can be a challenge to squeeze in and get right! Post workout recovery fuel is skipped almost as often as breakfast with some individuals. And, it’s just as important as eating breakfast!

Between working out on your lunch hour, running around doing errands and picking up kids, who’s got time to eat after workouts?  Not refueling after your workout is probably the worst thing you can do to thwart your recovery.

Research shows that the greatest opportunity for replacing muscle glycogen stores is immediately after exercise. Glycogen synthesis takes place most rapidly during the first hour after exercise and occurs at lower levels for up to 4-6 hours longer.

So, you’ve got to eat. What is the best routine for recovery? If you can stomach some real food at this point, consuming about 225 grams of carbohydrates (900 calories) and about 50-75 grams (200+ calories) of protein immediately after the workout and up to 4 hours post exercise is best. This ratio follows the recommendation of a 3-1 or 4-1 ratio of carbs to protein post workout.

Most importantly, consume these foods within your recovery window of 45 minutes post exercise for optimal results. Eat pasta, rice, potatoes, lean proteins, (chicken breast, fish, turkey) salads with olive oil, turkey sub, grilled vegetables, and hearty breads. Drink beverages like water, juice, or milk. What about beer? Sure, go ahead and have one, but just don’t substitute this for your food.

If you can’t stomach eating immediately after your training, then consider drinking a recovery drink. After my workouts/races I’m not quite ready to eat a meal. I prefer to drink my initial calories in the form of a protein recovery drink and eat about 30-45 minutes later. This way I get the right “muscle food” ingredients in without having to compromise the golden window of opportunity.

Note: Studies suggest that athletes who consume chromium nicotinate within two hours of completion of exercise will experience a 300% increase in the rate of glycogen synthesis compared to no supplementation.

This ingredient can be found in high quality recovery drinks. Choose one that has a combination of carbohydrates and protein (3-1 or 4-1 ratio), along with chromium nicotinate, to be most effective at restoring muscle glycogen and rebuilding of muscle tissue. This formula stimulates the body’s metabolic machinery to maximize the use of key nutrients. Chromium can also be found in small amounts in a good multi-vitamin.

The following table shows recommended carbohydrate consumption amounts for “post training” calories based on bodyweight and training hours. You can use this as a guideline.

BodyWeight (lbs)	2 Hours of Training	4 Hours of Training	6 Hours of Training
	Carbs in grams	Carbs in grams	Carbs in grams
110	300	500	700
132	400	600	800
154	500	700	900
176	600	800	1000
198	700	900	1100

Shelley Marenka Smail is an Endurance Coach for Wenzel Coaching and a fitness and nutrition expert. She specializes in one on one coaching,  team coaching for cycling & running clubs and triathletes and sports nutrition programs. To find out more about Shelley’s coaching services she can be reached at 209-890-6244 or 530-864-7891.
e-mail: getonyourmark@gmail.com or shelleysmail@wenzelcoaching.com
Website: www.wenzelcoaching.com/ShelleySmail.htm

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