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Feeding the ultraendurance athlete: practical tips and a case study.
Journal of the American Dietetic Association
|October 11, 1992
Summary
Registered dietitians can fuel ultradistance athletes by providing programmed hydration and nutrition plans. These guidelines ensure athletes maintain blood glucose and hydration levels during prolonged endurance events.
Area of Science:
- Sports Nutrition
- Exercise Physiology
Background:
- Ultradistance sports events (6-24+ hours) are increasing in popularity.
- Registered dietitians often lack specialized experience in fueling these athletes.
- There is a need for evidence-based guidelines for ultradistance event nutrition.
Purpose of the Study:
- To provide basic fueling guidelines for ultradistance athletes.
- To outline strategies for maintaining hydration and blood glucose levels.
- To offer practical recommendations for electrolyte and carbohydrate intake.
Main Methods:
- Review of established sports nutrition principles.
- Development of programmed drinking and eating strategies.
- Application of guidelines to a case study of an ultradistance cycling race.
Main Results:
- Programmed drinking: 250-500 mL/15 minutes based on sweat rate and temperature.
- Programmed eating: 1-1.5+ g carbohydrate/kg body weight/hour.
- Electrolyte intake (especially sodium ~1 g/hour) is crucial for events >6-8 hours.
Conclusions:
- Structured hydration and nutrition plans are essential for ultradistance athletes.
- Individualized adjustments for fluid, carbohydrate, and electrolyte intake are necessary.
- These guidelines can help optimize performance and health during prolonged exercise.