Again, multiple sources of carbohydrate are included in the shot. Why does Joe consume more calories on the bike than the run? Why does Joe consume more calories than Brent when running, even though it is the same mode of exercise? Consider the following factors that might alter the number of calories carbohydrate consumed. Intensity of Exercise : When the intensity of exercise is high beyond lactate threshold , more carbohydrate is used as a fuel source, possibly requiring more to be consumed depending on duration.
Mode of Exercise: Athletes are typically able to consume larger amounts of carbohydrate during cycling than running due to the different nature of the exercise. Fitness Level and Training Method: Athletes who have a higher level of fitness and train their aerobic metabolism have a greater ability to use fat as a fuel source during exercise and therefore rely less on carbohydrate.
Number of Carbohydrate Sources in Product: If a training session lasts longer than 2 — 3 hours, select a product with multiple carbohydrate sources. If the training session is less than 2 — 3 hours, one source e. Source of Carbohydrate: Some carbohydrate sources are more readily absorbed than others; glucose, sucrose, and maltodextrin are absorbed more quickly than fructose, galactose, and amylose. Altitude : At higher altitudes there is an increase in utilization of carbohydrate as a fuel source, which may require larger amounts to be consumed.
As you plan for your next race, consider the factors listed above to determine the best number of calories for YOU to consume per hour. Take a look at your sport nutrition product label to identify the carbohydrate sources and amount per serving to help you individualize your nutrition plan.
Taking the extra time to analyze your carbohydrate intake and modifying it to optimize your performance just may pay off. Thank you. Heidi Armstrong, You ask some great questions which can be researched in a number of different ways.
One reputable method is to test RER which gives an accurate measure of an athletes fat burning vs glycogen burning at a given effort. With this calculation you can determine how much glycogen you are burning at a given power output and can then determine an effective energy replacement schedule.
You are correct in that exercising often in a hypoglycemic state is not healthy and not something that is recommended. However the body is very adaptable and within reason exercising from time to time with lower carbohydrate consumption can improve your bodies ability to utilize fat as fuel source more effectively.
Balance is key. Interesting comments. ON a race like I did this weekend which was only 2 hours, I can afford to start to with a hypoglycemic load EFS bar before the race and to use just EFS drink on the bike and sips of EFS shots a half hour in and an hour in while on the bike. During the run I can use just ultragen for fuel and fluids and electrolytes and get plenty of calories and feel strong. Because the shot is a fairly concentrated carb source if you want to increase your carb load for longer runs it can be done easily.
I would do the same technique on an ironman except depending on heat I might add a salt supplement to avoid hyponatremia. I would also say be prepared to some extent before by teaching your body to use the fuel you need in a long race by training above threshold, in the heat and in the hills.
So many athletes especially those who would use FE products have very little body fat to utilize in the first place. And not just any body fat can be used for this fuel.
Do we really know how often an endurance athlete is actually hypoglycemic. Are you willing to give yourself more food during exercise within reasonable limits or carry just a bit more fat. I think therein lies the real answer to the conundrum. Armstrong, You are correct in stating that you burn calories per hour. Understand that most of those calories are being supplied by your stored fat. Even the leanest endurance athletes have days worth of calories stored as fat.
At efforts below threshold your body burns mostly fat, not carbohydrates. Whether that works for you or not is relatively up to you, but the one thing to hold true is this: Never try something new on race day!!
Either way, you need to be fueling your body with much more than water. Find something with little-no added sugar or caffeine since caffeine can actually dehydrate you , and light enough that your stomach can handle it. There are calculators to help you figure out exactly how much you should drink, but a general rule of thumb is this: on the bike, take sips of hydration fluid every 5 minutes, and on the run, drink at every aid station roughly every mile at an absolute minimum.
Luckily, items like GU packs, typically house calories each, so eating of those per hour can typically do most of the work. The hard part is finding something you like, and that your body agrees with. Just make sure it maps to your expected calorie per hour expenditure. Extra protein and healthy fat can be added as well. Even a small percentage loss of bodily fluid can be harmful to both performance and your overall health.
When competing in IRONMAN events, you should start the event well hydrated and aim to replace most of the water and some of the electrolytes sodium, potassium, magnesium as you go.
The rate at which you sweat varies not only by the individual and the level of exertion, but it is also subject to environmental conditions, as even small changes in temperature and humidity can increase the amount of sweat produced.
Your goal in racing is to drink when thirsty while also being mindful of your sweat rate and aiming to replace most of what you sweat out. Caution: it is not advised that you drink in excess of your sweat rate. Pro Tip: Calculate your sweat rate by following the steps in this article.
Be sure to test on the bike and the run to compare notes. Also, aim to test in similar environmental conditions to those expected on race day.
Sodium is an especially critical electrolyte, particularly for endurance athletes with a high sweat rate, because compared to the other electrolytes, it has the highest concentration in sweat.
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