How to fuel for endurance events...!

Endurance events (or multi-events sports) lasting longer than 1.5 hours need intra fuel. (energy during the work out).

It is important to fuel correctly as in-sufficient fueling or consuming the wrong type of energy source can cause negative issues during training/competition.

Some negative outcomes can include:

• Bloating

• Fatigue / lack of energy

• GI distress

• Diarrhea

For events lasting longer than 1.5 hours we used a combination of types of carbohydrates.

Multi-transportable, fructose, glucose etc.)

Right before an event you want to be consuming simple carbohydrates.

Below are some cheat sheets for what 30, 60 and 90g of simple carbohydrate can look like pre or intra workout.

@jvia_nutrition

As a general rule of thumb, the below timeline can be used for endurance events:

During the workout you can aim for between 30-90g of carbohydrates, depending on what your gut can tolerate. (click here to find out how to train your gut) It is important to hydrate adequately through out the event also. Isotonic sports drinks are great as they delivery carbohydrates for energy, electrolytes to replace what is lost when sweating and hydrate you!

If your event has a rest or long break, this is the time to utilise more complex carbohydrates, such as:

• Pasta

• Bread

• Starchy Veg

• Rice

• potatoes

• rice cake with potato/banana

• wraps

• sandwiches

Most endurance athletes will utilise some sort of supplementation. The most common supplements we recommend for our endurance athletes are.

Sodium, Caffeine, Beetroot juice and Beta Alanine (if required) Dosages listed in the infographic below.

If you are fueling for your first endurance event or your 100th endurance event it is important to keep your choices calorie dense. Mainly carbohydrates and moderate protein levels.

If you need help with working out your event nutrition, please book in a free consultation. If you found this information useful be sure to follow @jvia_nutrition for more evidence based nutrition advice.

Julia Higgs

Accredited Sports Nutritionist (Dip) and Gym Owner.