Endurance Nutrition

I'm writing this upon request from Azrul X games my batch mate in RMC. i'll keep it simple short and sharp, easier for new athletes in this sport to understand. actually i just came back from class, kinda exhausted.

endurance racing can be physically demanding and mentally challenging, and most Malaysian athletes have very poor knowledge about nutrition.
during the earlier days, some Ironmans make small packets of compacted rice with egg, that's their "power Bar". some make honey mix with salt become their home made gel. Most people will go to mamak after race, that's their recovery. I'm a power bar sponsored athlete, and proud to be one. have been consuming power bar since day one i involve in endurance racing way back in form 2.

How do i consume Power Bar
sprint game:
sprint games require fast energy delivery, so i'll consume performance bar 40 minutes before race start for faster digestion and take gels throughout the race. remember to consume plain water after taking gels.
from time to time, replenish yr body with endurance drinks or any electrolytes.
2% fluid loss = 20% performance down

Olympic Distance or Half Marathon
a day before the race i will carbo load myself. 30 minutes before race start one performance bar with plain water. 10 minutes before start i will take 2x caffeinated gels. once i got out of water i will rinse my mouth with plain water, then sip endurance drink while biking. take gels every 30minutes during the race.
post race, recovery drink shouldn't be missed.

Ironman
carbo loading a week before race. 30 minutes before flag off, one performance bar and gel. final 10 minutes another 2x caffeinated gels with plain water. throughout the race, every 30 minutes i will consume bananas, bars, and gels. different body works different ways. u gotta figure out your own way. trial and error=)
post race, remember recovery drink.

Caffeine
Consumption of caffeine does not eliminate the need for sleep, it only temporarily reduces the sensation of being tired. In general, 25 to 50 milligrams of caffeine is sufficient for most people to report increased alertness and arousal as well as subjectively lower levels of fatigue


PowerBar Performance Energy bar is a great choice for use before & during higher intensity competitions or training sessions like running, cycling & swimming. It’s formulated with PowerBar C2MAX dual source energy blend, a 2:1 glucose to fructose blend found to deliver 20–50% more energy to muscles than glucose alone and improve endurance performance by 8%.* Performance Energy bars contain 200mg sodium — a key electrolyte lost in sweat that is associated with muscle cramping in some athletes.



From Power Bar :
PowerBar Energy Gel is the first gel to provide the carbs and electrolytes of a high end sports drink, and contains 4 times the sodium of leading competitors.* Sodium is the key electrolyte lost in sweat and is the only electrolyte recommended to be replaced during endurance exercise.**

PowerBar Energy Gel is formulated with PowerBar® C2MAX dual source energy blend, a 2:1 glucose to fructose blend found to deliver 20–50% more energy to muscles than glucose alone and improve endurance performance by 8%.*** PowerBar Energy gels contain 200mg sodium — a key electrolyte lost in sweat that is associated with muscle cramping in some athletes.After exercise, the body needs to replenish glycogen stores and allow muscles to recover. PowerBar Recovery beverage provides athletes a combination of carbs and protein designed to meet these needs. The rapidly absorbed carbs help speed glycogen restoration, to replace what athletes burn during exercise. The quick to digest whey protein isolate supplies all the essential amino acids to support muscle recovery, helping the body repair damaged muscle tissue and get you ready for your next training session or competition.

Many athletes dilute their sports drinks because they are too sweet, which can result in inadequate hydration, muscle fueling, and electrolyte delivery. Recovery beverage is designed to be used at full strength, delivering all the carbs, essential amino acids and electrolytes athletes need to help reach their full potential. Each 8 ounce serving contains 250mg sodium — a key electrolyte lost in sweat that is associated with muscle cramping in some athletes.

Drink two to four 8-fl oz servings within 30 minutes after exercise and repeat at 2 hour intervals or until your regular meal schedule resumes. For optimal rehydration, weigh yourself before and after exercise, and for every pound lost during exercise, drink 16–24 fluid ounces.