Nutrition and
Endurance AthletesBy Emma Peterson MDI intern 2017-2018
Objectives
1.Understand how the gastrointestinal tract changes during ultra endurance events/runs
2. Be able to explain the optimal fueling plan for endurances events to prevent “bonking”, GI distress, and improve performance
Ultra Endurance Racing
Endure long distances 32-100+ miles
Extreme heat to extreme cold temps
Elevation changes 11,000-66,100 ft
Dehydration
“Bonking”
GI distress
Decrease in appetite
Hours of running, climbing, and scrambling 5-48 hours
Endurance Athletes GI
GI blood flow= DECREASES
Motility changes
Absorption
Gut permeability
GI symptoms
Reflux
Bloating
Cramps
Nausea/Vomiting
Intestinal cramps
Gas
Intestinal bleed
Urge to defecate/diarrhea
GI problems are the #1 reason for
dropout
Minimize the gap between energy intake
and energy output
Gut Training
Assists in prevention of GI
Distress
Is done during training periods
Involves combination of FATS
and CARBOHYDRATES
Increases absorption capacity
Learning your body
NEW RESEARCH: Probiotics
Carbohydrates
Primary source of fuel
Too much causes GI distress
Current recommendations
8-12g/kg/day, DAY BEFORE
RACE
Carbohydrates NEED to be
replaced every 30 minutes-1
hour during events (30-60g)
Oral Rinse:
Mimics gel intake
Fats
1879- Fredierick Schwatka
Ketogenic diet has become very
popular among endurance athletes
Makes less efficient
Requires more oxygen utilization
High carb intake r/t GI distress
DECREASE GI distress in ultarunners
Study w/ Western States runners
Sustainable Energy
Promote muscle repair
Effective in night racing/miles d/t
decrease in appetite
Prior to training high fat diets can
reducing inflammation- then ramp
up carbs as race gets closer
Electrolytes (Micronutrients)
Iron- muscle function
>50µg/L optimal performance
Magnesium- cellular
metabolism, neuromuscular
function
1.5-2.5mEq/L
Sodium- SALT LOADING
Potassium- fluid balance
Athletes lose 2-3 x more
micronutrients than the normal
person d/t sweat, urination
Consume diet rich in
micronutrient
Optimal Fueling Plan
“Gut Training”- work with the body to enhance absorption during high
intensity, long duration events
High fat diet during training, with increases in carbs as event date gets closer
Combination of FAT and CARBOHYDRATE
Alternate fueling: gels, alternative carbs sources- gummy bears, pretzels, fruits,
boiled potatoes, fat sources- peanut butter, nuts, seeds, avocado
Replace carbohydrates/fuel after first 60-90 min, every 20-30min
Fat may be best resource for fuel during loss of appetite or night racing
Liquid calories/oral rinse to prevent bonking w/out N/V
Resources
Beck, K., Thomson, J. S., Swift, R. J., & Hurst, P. R. (2015). Role of nutrition in performance
enhancement and postexercise recovery. Open Access Journal of Sports Medicine,259.
doi:10.2147/oajsm.s33605
Deldicque, L., & Francaux, M. (2015). Recommendations for Healthy Nutrition in Female
Endurance Runners: An Update. Frontiers in Nutrition,2. doi:10.3389/fnut.2015.00017
Lundby, C., & Jacobs, R. A. (2015). Adaptations of skeletal muscle mitochondria to exercise
training. Experimental Physiology,101(1), 17-22. doi:10.1113/ep085319
Jeukendrup, A. E. (2017). Training the Gut for Athletes. Sports Medicine,47(S1), 101-110.
doi:10.1007/s40279-017-0690-6
Shuler, F. D., Wingate, M. K., Moore, G. H., & Giangarra, C. (2012). Sports Health Benefits of
Vitamin D. Sports Health: A Multidisciplinary Approach,4(6), 496-501.
doi:10.1177/1941738112461621
Williamson, E. (2016). Nutritional implications for ultra-endurance walking and running
events. Extreme Physiology & Medicine,5(1). doi:10.1186/s13728-016-0054-0
Questions?
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