Nutrition Guidelines for Endurance Athletes
Creating an optimal nutrition plan for your training and racing is a complex process that needs to consider several factors, including the time of the effort, elevation gain, relative physiological effort, weather conditions, but also individual preferences and nutrition needs.
No matter if you train for a marathon, ultramarathon, triathlon, or a cycling event, you need to analyze your race day plan. Decide on the number of calories per hour, amount of water you may need, and spacing out your sources of carbohydrates, fats, caffeine, and electrolytes. Keep in mind that your preferences may change during the event; thus, having alternative options available can help with keeping a consistent flow of calories into your body.
RULES OF THUMB
- Eat Spring Energy Gel or Spring Energy Meal 30-45min before effort.
- Eat 1 Spring Energy Gel every 30-40 minutes during the race or workout that lasts longer than 1.5 hrs. Or eat 1 Spring Energy Meal (Wolf Pack) every hour after first 2 hours of effort.
- Aim to consume a minimum of 150-250 Kcal per hour.
- Hydrate with Electroride (electrolyte drink mix) when needed (usually 15-30 fl oz per hour).
