Hydration and Nutrition

So, you're doing all your long training and putting in a ton of work towards your goal? That's so freakin awesome! But... if you neglect hydration and nutrition, especially during long distance events, you may come up short on your goals. This needs to be just as much of a focus! Just a "quick" post about hydration and nutrition, even though this could be a super long topic and discussion. I'm going to try to stick to some quick points. We can add this to the blog too so that it's readily available as a reminder. Companies like Infinit and Skratch have amazing resources on their webpages under FAQ that get into these topics in much more Scientific detail. Check them out, it's worth learning as much as you can about it. All of this takes practice though! And remember, none of my posts are "short" or "quick." 1. Hydration and Nutrition are a very individualized thing when it comes to athletes. Practice different types and different amounts in different conditions. Don't just go off of what others do. 2. The longer you train and race, the more important it is. Some people can get away with not eating or drinking in races all the way up to a half marathon in running and Olympic distance in triathlon. Once you go beyond these distances, most people need fuel. 3. Your calorie intake is very individualized too depending on your size, regular diet, and workout/race intensity 4. Diet - Some athletes are way more fat - adapted than others. Meaning - some athletes burn fuel way slower and rely less on quick burning carbs that are found in most sports drinks. Most athletes are not like this, but there are ways to train your body if you are ever interested in becoming more fat adapted. It takes a lot of discipline and a major focus on your diet, but it's doable. I can't do it. I like to eat everything! 5. Our bodies have enough glycogen (fuel) stored in our bodies to last anywhere between 60-120 minutes at moderate intensity of exercise. 6. When we train for longer durations, don't wait until that 90-120 minute mark to start fueling - it will be too late. 7. SIP AND NIBBLE! We burn fuel fast, but we need to replenish it slowly. You can avoid indigestion and sloshy stomach if you use the drip method for refueling your body during long durations. 8. So, again, we are all different but here's some ballpark figures that many coaches recommend. After the first 60-90 minutes of exercise, take in 12-16 ounces of fluid (preferably sports drink)/hour. Conditions and intensity affect this number though. A sweat test is a more specific way for you to figure out how much fluid replenishment you need. Infinit explains this well on their website. 9. Take in, and this includes the calories in your sports drink, about 200-300 calories/hour. Infinit does a good job in figuring out a custom drink mix for you if you choose this as your fuel. After a series of questions, they dial in the mix to your specifications, which includes an appropriate amount of calories/hour. This is a good option if you are doing liquid only for your fueling. I don't use Infinit anymore, but it's a great option for many. I now use Skratch which has simpler ingredients and less calories. Because of the less calories, I have to take this into account and supplement with more calories from a different source. Usually, the simpler the food the better. If you can stomach gels, it's a great option. Some people use chews. Remember, consistency will change with temperature for both gels and chews. Practice in all temps. Another option is bars. These might be too dense for some people to eat during an activity. I do really like the new Skratch bars. One more option, which is Tiff's favorite, is Stroopwafels. Again, calorie intake is very individualized and some can get away with more or less. As with hydration, conditions and intensity change your needs. No matter what though, it takes practice. 10. Many athletes don't drink or eat anything because they don't plan it out. Plan it, practice it, do it! If you don't like carrying anything with you, drop items off along your route, have places to stop, or do loops back to your house or car. Carrying options include handhelds, waist belts, and backpacks. This again is all personal preference. I've tried them all. I like keeping my hands free, don't like the bounce of waist packs, and am not a fan of having much on my back. I've battled this for years. Companies are continuing to improve their options though, especially for backpack/hydration packs. The materials are getting lighter, stretchier, and more breathable. Women specific options are becoming available too. 10a. I can't say one company is better than the other, but I have tried a lot of them. I came across Orange Mud thanks to Vince. They started off with having a unique approach creating bottle packs that did not use bladders like most companies. Now, they have expanded their lineup and just released upgrades to some of their first bladder style hydration packs. I have the first version of the one pictured below. It's lightweight, has a small profile, has plenty of storage options, but doesn't bounce. It's honestly the first pack that I can say I more than just tolerate. I dig this pack a lot and will probably buy version 2. If anyone wants my version 1, I'll sell it for over 1/2 price. It kicks ass. The other pack they just upgraded is their midrange pack that has a bit more storage. This is their #1 seller now. My issue with this pack is when you double the amount of liquid, the pack does bubble out a bit and bounces slightly. It's a great option too though and with the upgrades, I'll probably get this one too. If you ever want to see/try one of mine, let me know. I have the single bottle option still for short runs. Vince has the double bottle option which I used to have and was my go to forever. I now have a few of their bladder pack options. I just like that they keep creating and upgrading. Check them out here: https://www.orangemud.com/