In this article, we will talk about sports nutrition and its alternatives during long-distance running.
Glycogen And Fats
The body is a machine that runs on two types of fuel.
Glycogen, which is sufficient for a maximum of 1.5–2 hours of moderate-intensity physical activity.
And fats, which can last for several marathons in a row, but only at low-intensity loads.
How well and how quickly we refuel during exercise will determine how our ‘machine’ works and our race results.
Glycogen And How Athletes Can Replenish Their Reserves
This is a complex carbohydrate consisting of glucose molecules linked together in a chain. In the body, glycogen is stored in the muscles and liver and has a limited supply. During very intense running, glycogen reserves are depleted after about 1.5–2 hours. After that, you will either have to stop completely due to extreme fatigue or continue running, but at a much slower pace. This mode of operation will allow the body to use mainly fats as fuel, which are usually abundant in reserves.
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During training and before races, a runner’s diet must include foods rich in complex carbohydrates: pasta, cereals, legumes, potatoes. This diet allows you to fully replenish your glycogen stores.
And in order not to lose speed over a long distance, it is necessary to provide the body with glucose. Carbohydrate gels were invented for this purpose. In the 1980s, Dr Tim Noakes from South Africa and nine-time Comrades Ultramarathon winner Bruce Fordy developed a gel-like food containing fast-absorbing carbohydrates. It was named Leppin Squeezy. A couple of years later, a second brand entered the market — GU Energy Gel, which subsequently became quite popular among runners. Nowadays, there is a wide range of gels available, including those from domestic manufacturers, and there is usually a choice for every taste at race expos. Organisers often include gels from sponsors in starter packs.
The energy value of gels is calculated for the needs of athletes. For example, calorie consumption during running varies from 500 to 1200 kcal per hour, depending on the speed, weight of the runner and intensity. For example, at a slow pace of 6:00, a person weighing 70 kg burns about 600 kcal per hour. Accordingly, the longer the distance, the more calories are burned.
The organisers of many ultramarathons in our country include food with a certain number of calories in the list of mandatory equipment for the safety of participants. For example, athletes will not be allowed to participate in the popular Golden Ring Ultra-Trail (GRUT) at distances of T100 and T80 if they do not have 1000 kcal of food with them at the start. And this is provided that there are several food stations along the route where you can eat and replenish your reserves.
What To Take With You For A Race
Runners’ nutrition can be quite varied: some people are perfectly happy with sports nutrition (gels, bars, special marmalade), while others can run the entire race on dried fruit, nuts, baby food, jam, honey or simply refined sugar. Let’s take a closer look at these categories.
Gels With Stimulants
During a long race, not only the body gets tired, but also the nervous system. To support it, stimulants such as caffeine, guarana or taurine have been added to sports nutrition.
Such gels usually contain about 20-30 grams of carbohydrates per serving, as well as 15-100 mg of caffeine, with the dose depending on the manufacturer. For comparison, a standard 30 ml cup of espresso contains 60 to 80 mg of caffeine. However, the amount of caffeine can vary depending on the variety, degree of roasting and preparation characteristics.
Caffeine is a natural stimulant that affects the central nervous system. During long, monotonous runs, it performs the following functions.
1. It adds energy. Caffeine helps to increase adrenaline levels, which can improve physical performance. For example, such a gel will be especially useful if the race takes place early in the morning (as in many Asian countries) or at night, when the body is used to sleeping and needs to be invigorated.
2. It reduces the perception of fatigue. Studies show that caffeine can reduce feelings of fatigue, allowing you to work longer and harder. This is especially noticeable in the second half of the race.
3. Improves concentration. Caffeine promotes alertness and attention, which is especially important in competitive conditions and when running on rough terrain, in night races and in mountain races. A loss of concentration can lead to falls and injuries, but taking a caffeine gel at the right time can help to avoid this.
