Fueling for Training and Racing

• Sessions less than 60 minutes: no need to consume calories.
• High-Intensity Training over 60 minutes: predominant fuel is glucose dominant sugar sources (chews, blocks, etc.)
• Lower Intensity (endurance) Training over 60 minutes: fuel with "real food."
• Always consume calories within 30 minutes following a workout. Real food preferred (#1 Habit).
• Consume mostly protein and carbohydrate to stop muscle catabolism and replenish glycogen stores in muscle and liver.
• Typically post-workout fueling should be lower in fat to allow for faster stomach emptying of carbs and proteins.
• General Rules for Fueling
  • Bike: 3-3.5 cal per kg of body weight per hour
  • Run: 2-2.5 cal per kg of body weight per hour

Daily Nutrition

You Must Nail your Fueling Habits to Maintain Easy Control of Portions and Energy

• Eat frequently with nutrient-dense foods (avoid packaged food).
• The ratio of typical daily meals is 40% Carbohydrate, 30% Protein, 30% Fat.
• Approximate portions: Protein .8-1.2 grams per lb of body weight, Carbs 1-3 grams per pound, of body weight, Fat .5 gram per pound of body weight.
• Taper meal size throughout the day.
• Never skip breakfast!
• Reduce the ratio of carbohydrates throughout the day.
• Any starchy carbohydrates should be focused in the morning
• Evening meals should be focused around protein, good fats/oils and plenty of vegetables.
• Avoid fad diets and instead focus on healthy lifestyle habits that are sustainable!

Hydration for Training and Racing

• Sessions less than 60 minutes:  drink to thirst with water. No need for sugary sports beverages.
  • Women in high hormone phase or postmenopausal will have dampened thirst sensation so utilizing a timer to cue when to hydrate can be beneficial.
• Sessions over 60 minutes: consume one bottle per hour on average (will vary based on humidity, heat and other factors) or approximately 10-12 ml/kg body weight per hour (.1 to .18 oz/lb).
  • Shoot for the higher end range when the temperature is above 75 degrees.
  • Aim for 3-4% concentration of carbohydrates in solution, which is approximately 7 to 9 grams/carbs per 8 oz of fluids (use glucose/sucrose sugar sources for hydration).
  • Transitioning throughout the race as you get to the run tapering down hydration to the lower end range with the option to alternate water and coke while on the last ½- ¼ of the run.
• When you consume calories, it is best to consume fluids with little hits, more consistently. Taking in large amounts of calories or fluid at one time may cause GI distress.
• Sip every 10-15 minutes.
• The longer the session, the more important the hydration becomes.
• Electrolyte intake range: Sodium - 180 to 225 mg, Potassium 60-75 mg per 8 oz of fluid. 

Daily Hydration - Fluids Consumed Outside of Training

• There is no place for sugar-laden drinks in daily life. Instead, the best hydration is water.
• Sparkling water is ok.
• Shoot for half of your body weight in fluid ounces.
• Drink two glasses of water with every meal and sip on water throughout the day.
• If training heavily, add a pinch of salt, a splash of maple syrup and a little bit of citrus in your water. The sugars from the maple syrup will help pull sodium into the cells as well as provide some natural minerals.
• Coffee is ok and caffeine is not a bad thing - unless it's in the evening.  Try not to consume caffeinated beverages after 1-2pm.
• Alcohol is a diuretic and will dehydrate you. It also impacts sleep and recovery. Be aware.