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?