Fueling for Success

Steve Kinley

Topics• Hydration• Electrolyte Replenishment• Fueling Requirements• Recovery• Race Fueling Strategies

Your body is like a car engineIt Needs• Coolant - Hydration• Oil - Electrolytes• Fuel - Nutrition

Without the proper plan• You will burn out early

Hydration - Coolant• Your body is ~60% water

– a drop in body water as small as 2% can lead to significant drops in performance

– a drop of 15-20% can be fatal• What does water do for us?

– transports nutrients and oxygen – lubricates joints – maintains body temperature & electrolyte

concentrations

Hydration• Effects of Dehydration

– Reduced skin blood flow– Reduction in stroke volume– Increased core body temperature

Hydration• On average lose one liter per hourTo maintain proper hydration:

– Drink ½ body weight (lbs) per day (oz). Example: 150 lb person needs 75 oz fluid.

– Avoid caffeinated, carbonated, and alcoholic beverages

• During an event drink 16-28 oz every hour– You CAN drink too much

• Drink BEFORE you are thirsty– American College of Sports Medicine experts “Thirst

alone is not the best indicator of the body’s fluid status.”

Hydration

Water bottle = 21-24 oz ≈ 1- 1.5 hours

• Hydration pack = 50-100 oz ≈ 2.5 – 5 hours

Electrolytes - OilElectrolyte minerals maintain smooth performance

of vital functions such as muscle contraction. • Important in all temperatures• Salt tablets alone cannot sufficiently satisfy

electrolyte requirements• Balanced blend of minerals – Calcium,

Magnesium, Potassium, SodiumChloride• Don’t wait for cramping before using. By the time

you cramp your body has been compromised for some time

Nutrition - Fuel• Energy for sports comes from

carbohydrates (glycogen) and fat stored in the body

• Glycogen is a form of energy stored in muscle

Simple vs. Complex CarbsSimple Sugars• = ose (fructose, sucrose, glucose, dextrose), also

syrups• Low absorption rate, weak concentrations

required, 6-8%• Higher concentrations not effective, body still

absorbs at lower rate• May cause stomach distress and cramping as

body diverts water and electrolytes from other areas to help dilute concentrations

Simple vs. Complex CarbsComplex Carbs• Maltodextrins, glucose polymers (not the

same as glucose)• Rapidly absorbed at higher concentrations,

15-18%• Empty the stomach at same rate as normal

body fluids but provides up to 3X more energy

Protein - Soy vs. Whey• Soy protein is best used prior to and during

exercise, primarily because it has less potential for producing ammonia, a primary cause of muscle fatigue.

• Each scoop of Hammer Soy provides 25 grams of the highest quality 100% GMO-free (genetically modified organism) soy protein, without any fillers, added sugar, and artificial sweeteners or flavoring. Add Hammer Soy to juices, smoothies, or other soy-based drinks to make a satisfying and healthy meal.

Protein - Soy vs. Whey (cont)• Whey protein’s amino acid profile contains the highest

percentage of essential amino acids, 25% of which are the BCAAs (branched chain amino acids) leucine, isoleucine, and valine, the most important for muscle tissue repair. Each scoop of HAMMER WHEY also contains six grams of glutamine, providing even more muscle rebuilding and immune system enhancing benefits.

• Whey protein concentrate contains anywhere from 35% to 80% actual protein, the remainder being fat and lactose. Isolate, on the other hand contains 90% - 97% protein, with little, if any lactose or fat, making it the purest form of whey protein available. Because isolate contains almost no lactose, even those with lactose intolerance find it an easily digestible protein source. Hammer use only isolates in all their whey containing products.

CaloriesHow Much is Enough?• Average calories burned in a MTB XC race

= 500-800 calories/hour• But we can only digest up to 240-280

calories per hour (guideline)• Excess calories may result in gastric

distress, poor performance• Do not overcompensate if fall behind in

fueling plan

Result of improper caloric intake

Result of improper caloric intake

Recovery• Real gain of exercise occurs during recovery

– body rebuilds itself more fit than before• Rehydrate• Replenishment of complex carbs and protein• Maximum glycogen replacement rate occurs

within 1st hour after exercise• Recovery drink within 30 minutes of

stopping exercise

Race Nutrition StrategiesPre-race Fueling• Events longer than 90 minutes - limit food to 3 hours prior

– If not possible have a small amount (100-200 calories) of easily digested complex carbohydrates 5-10 minutes prior to the start. (1-2 pkts Hammer Gel)

• Events less than 90 minutes - small amount of fuel an hour or so prior to the start or sip on a bottle of HEED in the hour leading up to the race

• Focus on complex carbs, starches, and a little protein for your pre-race meal.

• Avoid high fiber, simple sugars, and high fat in your pre-race meal.

• Drink 12-17 ounces fluid each hour up to 30 minutes prior to the start (24-34 ounces total fluid intake)

Glycogen and Endurance Exercise

Race Nutrition StrategiesEvents Less than 2 Hours

Hammer Gel – 100% carbs, 90 calories per packet

HEED – 100 calories per scoop, 100% carbs, also provides a complete and easily assimilated electrolyte profile . Contains L-Carnosine and Chromium Polynicotinate help to buffer lactic acid.

Endurolytes - Full spectrum electrolytes in balanced formula

*Race Tip – you have approximately 60 - 90 minutes of muscleglycogen, your premium fuel available before needing to replenish.

Race Nutrition StrategiesEndurance Events

*Race Tip – Use multi-hour fuel bottles, keep hydration separate

Perpetuem provides maximal benefits at an aerobic pace (under 70% MHR). Contains 75% carbohydrates ( no added simple sugars), 13% fatty acids, and nearly 10% soy protein. A small portion of fat cues your body to more liberally release its fatty acids stores, which account for up to 70% of one's energy requirements in long bouts of exercise. A little fat in the fuel also slightly slows the rate of digestion and thus promotes "caloric satisfaction". Contains Carnosine to buffer lactic acid.Endurolytes - Full spectrum electrolytes in balanced formula

Sustained Energy - contains about 87% carbohydrates (no added simple sugars) and about 13 % isolated soy protein. The ideal combination to use when rate of exercise is between 70-85% MHR in “sustained” efforts lasting anywhere from 3-12 hours. Contains Carnosine to buffer lactic acid.

Race Nutrition StrategiesPost Race Recovery

Supplies carbohydrates and protein in an ideal 3:1 ratio for superior glycogen synthesis and muscle tissue rebuilding, the two main components of recovery. Minimize post-exercise muscle soreness

Neutralizes free radicals to help protect your immune system, enhance circulation, and accelerate recovery, thus preserving all the hard-earned gains made in training.

Contains a metabolically active form of vitamin B12 plus folic acid in an ideal 1:4 ratio. Aids in red blood cell production and the manufacturing/resynthesis of RNA, both crucial components for increased aerobic capacity and muscle repair/building.

Daily Essentials

Premium Insurance Caps - Formulated with Optimal Daily Intake (ODI) amounts of the highest quality vitamins and minerals, along with an array of “super foods”, digestive enzymes, and amino acids

PIC• vegetable capsule• organic

Multi Vitamin•micro process•lower quality for cost•bonding agent

Daily Essentials (cont.)

Mito Caps - helps mitochondria (the thousands of energy-producing “furnaces” in the cells of your body) work more efficiently and stay healthier

Race Cap Supreme - important substrates (“spark plugs”) necessary for the efficient production of energy from your food and oxygen intake. Several ingredients are superb antioxidants and key nutrients for cardiovascular health.

Summary1. Keep fluid intake during exercise between

16-28 ounces per hour 2. Restrict caloric intake to 300 cal/hr during

exercise.3. Avoid simple sugars in your fuels; use

complex carbohydrates only.4. Exercise over two hours requires protein,

too.5. Use soy, not whey, during exercise.

Summary (cont.)6. Use liquid fuels as your main energy

source, even during prolonged training and races.

7. Remember to replenish electrolytes during exercise.

8. Don't rely on salt tablets to fulfill electrolyte requirements.

9. Don't use any new supplement or fuel, or supplement/fueling protocol, in a race without having first tested it in training.

Summary (cont.)10. Replenish your body with carbohydrates and

protein as soon as possible after each exercise session.

11. Don't over-consume food the night before the race in the hopes of "carbo loading.“

12. Finish a pre-race meal three hours prior to the start of the race.

13. Don't sacrifice sleep to eat a pre-race meal.14. Consume appropriate amounts of high quality

food for your pre-race meal.

Resources

• Endurance Athlete’s Guide to Success

• http://www.hammernutrition.com

• Endurance discussion forum http://groups.yahoo.com/group/endurancelist

Questions?