Greg Kopecky over at slowtwitch.com published today an interview he did with Dr. Allen Lim of Skratch Labs, which, I though, was an interesting read for anyone researching the complex subject of sport nutrition.
Here's my notes:
- during a race, you have to get the calories in to offset your glycogen depletion, BUT you also have to stay hydrated; energy depletion really is only a problem for elite athlete, amateurs usually have plenty fuel "on-board"
- "Drink your hydration and chew your calories": separate hydration and electrolytes from calories intakes (for a more efficient ingestion)
- for less than 3hrs event: taking in a bit of sugar (e.g energy drink) to maintain blood glucose level will help feeling "energized" [without having to load-up on actual (un-needed) calories]
- average stored calories glycogen pre-race: 28 to 42 kcals per kg of body mass
- elite athletes will burn from 800 to 900 kcals per hour or race
- an athelete should aim to replace half of the energy expenditure per hour
- 1g carb = 4kcal
- what to eat during a race:
- simple/normal food
- high glycemic index
- low fiber content
- athletes should experiment in making their own race food
So, it looks like I have been doing it right so far, except taking on too much calories during our longer run. Maybe this week-end I'll lower my calories in-take (during the run) and see how that goes.
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