MATT HART, Ultra-distance Runner and Coach at CoachingEndurance.com
Matt Hart coaches athletes of all levels in running, cycling, triathlon and adventure racing. Matt himself has had top finishes in endurance cycling events, adventure races, ultramarathons and ski mountaineering events. http://coachingendurance.com
What should I eat the night before, or even the week before my big event?
The night before the big event, your goals are to feel satiated, top off your body’s stored energy reserves (muscle and liver glycogen) and avoid gastric upset. Stay away from exotic foods and stick to foods you know work for you. I don’t advise eating anything different than what is normal throughout your training. I also don’t think you need to focus on “carbo-loading.” The simple fact that you are reducing training as an event approaches should allow normal eating patterns to replenish your glycogen stores before the big event. Eating a massive carb meal will leave you lethargic and likely running for the bushes shortly after the race start.
The week before shouldn’t be much different than normal. Shoot for the most nutrient dense foods you can find. Eat organic grass-fed meats, loads of veggies, fruit and nuts.
What type of meal would you recommend the morning of an event? And how long before the start should you eat?
The morning of the event eat 2-3 hours before the start. Focus on a little bit of protein and mid-to-high glycemic carbohydrate. An example would be a banana and two hard boiled eggs. If you have traveled and are not waking up at home, some simple fruit or a CLIF® BAR can do the trick.
Should you eat energy food (bars, gels, chews) right before an event start?
The only time I suggest an athlete eat right before the start is when they haven’t had breakfast that morning. In that scenario, they should eat 5 minutes prior to the race start, or have a gel within the first few minutes, then maintain their normal eating pattern of 2-3 gels per hour.
How long after a training session or event should you consume a full meal?
A liquid recovery drink is absorbed faster after a race, so it’s likely best to have that as opposed to real food in the 30-60min recovery window after a hard event. Let your hunger be your guide and eat one hour after the recovery drink to continue to replenish without bottoming out.
What’s the biggest difference between training and event nutrition?
There shouldn’t be too much difference between the two. However, the longer the event, the more they start to change. For ultra-distance racing there is often a benefit from small portions of real food (if tolerated). For marathon and shorter distances, your training should mimic how you plan to eat on race day.
About how many calories should I take in per hour and how many total calories should I be looking to consume during an event?
Total calories depend on how long the event takes you, so I choose to focus on calories per hour. Everyone is different, but the guideline that seems to work best for most is 200-300 calories per hour. That is equal to 2-3 CLIF SHOT® gels per hour.
What types of foods should I eat to ensure optimum performance? Are solids better than liquids? Are some types of sugars superior to others?
Because liquids and gels are absorbed quicker, they are superior to solid food during events. When you are running fast with a blob of real food in your stomach, blood will be diverted to your stomach to digest and away from working muscles. The energy in gels and liquids just becomes available much quicker.
I think testing each product to see what works best for you is the way to go. On ultra races I have clients eat a little bit of fruit from the aid stations with the idea that the fructose takes a different path. Fructose (fruit sugar) has to be metabolized by the liver, so it takes a little bit longer to produce energy. I think combining a maltodextrin or glucose gel with an occasional fructose source is a solid strategy for avoiding the highs and lows of racing.
I’ve heard a lot about sodium lately; do I need it, how much?
This depends entirely on what kind of race you are doing and how much sweat you produce. When you sweat, you secrete electrolytes. For proper muscle function you need to replace what you have lost. The longer and hotter the race the more important replacing electrolytes (including salt) becomes.
We are all different, so how much I require differs from how much you might need. Most products contain 110 - 300 mg of sodium per serving. This is a good range for you to start and figure from there whether you require more or less.
When I’m in hard-core training mode, how should I modify my diet: what foods should I embrace? What foods should I avoid?
Tough question to answer for everyone. With higher volumes of exercise come higher amounts of oxidative stress and free radicals. Foods high in antioxidants such as blueberries, blackberries and strawberries are a great addition and will help you refill your glycogen stores after training. As always, focus on organic lean meats, vegetables, fruit and nuts—foods with one ingredient.
What are some easy pantry staples that I can eat while in training mode that can get me through the day without compromising my energy?
We are told as endurance athletes that we require a high carb, low fat diet. This is not true. Before, during and after training you need some high glycemic foods to keep moving fast and to replenish glycogen stores. But, at all other times, try to stay away from massive amounts of grains and simple sugars. I used to think my hard training caused my after-session nap. Turns out it was my sugar high and subsequent crash from the massive amounts of granola I was consuming. Stick to clean meat, vegetables, fruits and nuts after you have replenished glycogen.
As for staples, spinach is always on hand for me. I put it in my eggs, in stir fries and in smoothies (where you won’t even taste it, I promise). I also always have a good source of protein cooked and available in the fridge. I love avocados so I always have a few ripe ones on hand to frequently make guacamole. Consider the nutrient density of the foods you eat, and don’t believe the advertising hype from the dairy and grain industries without researching them and then testing them on you.
My sport requires me to eat in awkward positions, on walls, on the bike, on the go, what’s the best type of gear to contain the food that I need?
Well, if you require a backpack, always purchase a brand that has waist or shoulder pouches for easy access to your food. For adventure racing, I always loved Gregory backpacks and for ultrarunning I prefer UltrAspire. If your goal is to move fast, the last thing you want to do is have take your pack off to eat.
Do you have any tips on creating an event nutrition plan? I find that when I’m focused I forget to eat.
I figure out what works for me nutritionally during my training. There is no time for experimenting on race day—the risk is simply too high. As for adhering to it, I’d say my Suunto t6d watch alarm has been the single biggest aid. I set it for my eating interval and can focus on the race until it alerts me, then I have to eat… no questions about it.
ADAM KORZUN, Sports Dietitian for the U.S. Ski and Snowboard Association
Adam Korzun is responsible for developing educational programs for U.S. Ski and Snowboard Association (USSA) athletes, as well as overseeing food in the USSA Center of Excellence and for athletes on the road at events and training camps. http://www.ussa.org/
What should I eat the night before, or even the week before my big event?
Eat familiar foods and maintain consistency. Leading into the big event is not the time to try new foods/bars/gels. The composition/amount you need to eat will depend on the event.
What type of meal would you recommend the morning of an event? And how long before the start should you eat?
Again, eat consistently with what you do on a training day. Do not introduce a new food. If you know oats with berries, yogurt and a couple of boiled eggs fuel you for training…stick with that on competition day. Timing will depend on tolerance, but I generally suggest you give yourself at least an hour and no more than four hours before the start of an event.
Should you eat energy food (bars, gels, chews) right before an event start?
The greater the time between your last meal and the event, the more you may want to throw back a couple of chews, gels or a piece of a bar. For instance, if you have breakfast 2 hours before your event, a couple of chews will be the perfect, quickly-absorbed fuel to start the event.
How long after a training session or event should you consume a full meal?
The most important timing window is to get that carb- and protein-rich snack within 30-60 minutes of finishing exercise/training. After that, you can shower, change, drive home, do media/press etc. As long as you took a recovery snack immediately after training, have a good balanced meal within 2 hours after that snack. The balance of your meal should depend on the type/intensity of your training and, obviously, on your goals.
What’s the biggest difference between training and event nutrition?
Use training days as a way to dial in your nutrition plan. What pre-event meal fuels me? When should I time my chews/gels? Do I prefer chews or gels? How much fluid do I need? This way, when event day comes around all you need to do is perform…you have already done the work.
About how many calories should I take in per hour and how many total calories should I be looking to consume during an event?
Depends on the event and the intensity at which you compete.
What types of foods should I eat to ensure optimum performance? Are solids better than liquids? Are some types of sugars superior to others?
Solids versus liquids will depend on the person, but both can provide exactly the fuel needed. I always try to stick with the natural sugars whenever possible. Carbohydrates from a variety if sugars are ideal during exercise and the carbohydrate from whole grains are the best option for meals. So, a gel/chew/electrolyte drink is perfect for during, and a CLIF® BAR can make a great recovery snack.
I’ve heard a lot about sodium lately; do I need it, how much?
Sodium not only helps with fluid absorption but also carbohydrate uptake. Sodium is a critical electrolyte, especially on those intense days and days when you are training out in the elements. I generally recommend at least 100 milligrams of sodium per 8 ounces of fluid— more if you are a high salt sweater or training in extreme environments…but make sure you drink enough fluid with any form of sodium.
When I’m in hard-core training mode, how should I modify my diet: what foods should I embrace? What foods should I avoid?
I always push fruits/veggies and high-antioxidant foods to keep the body fueled and immune system strong. Omega-rich foods like nuts, seeds and fish also help to keep inflammation in check. The last thing I always push is timing and quality. Chose quality ingredients and focus on timing them to ensure you are always recovered and well fueled. Good fuel equals good performance.
What are some easy pantry staples that I can eat while in training mode that can get me through the day without compromising my energy?
Fruits/Veggies, walnuts, almonds, avocado, turkey, fish, Greek yogurt, quinoa, brown rice, spinach, broccoli, sweet potatoes, kale…
My sport requires me to eat in awkward positions, on walls, on the bike, on the go, what’s the best type of gear to contain the food that I need?
Good question…in skiing, we have jackets and equipment bags, so get creative. I tuck chews in my base layer to keep them from freezing.
Do you have any tips on creating an event nutrition plan? I find that when I’m focused I forget to eat.
Make eating part of your training so that, come event day, it is just part of what you naturally do!!
ALLI RAINEY, World-Class Mountain Climber and Author
Climbing since 1992, Harvard graduate Alli Rainey only lasted a year working a real-world job before pursuing her passion for rock climbing. Alli’s accomplishments include redpointing several 5.14as, as well as redpointing more than 50 5.13s up to 5.13d. http://www.allirainey.com
What should I eat they night before, or even the week before my big event?
I generally don’t recommend dramatic changes in diet the night or week before a main climbing event—especially because for many climbers, almost every day of climbing has the potential to be a “main event” (i.e., a redpoint attempt or a day of hard onsight attempts). Since everyone’s body is different, I do recommend that climbers experiment before a big event/redpoint attempt with various pre-event meals to see what leaves them feeling the most energetic during the event.
What type of meal would you recommend the morning of an event? And how long before the start should you eat?
A meal rich in carbohydrates for sustained energy, along with a small amount of protein and fat (a bowl of granola with almond milk is one of my favorites). The size of the meal depends on the length of the event, as well as what you plan to eat throughout the day/event. Again, it’s really important to determine what works best for you personally in training prior to any major event. And, how long before the start should you eat? Two to three hours.
Should you eat energy food (bars, gels, chews) right before an event start?
I would probably recommend not eating directly before an event start (like a redpoint attempt or the start of a bouldering competition), but if it’s a long-term event that runs the course of the day, plan to eat a pre-event meal, and then gradually consume a small amount of energy food after about every half hour to hour during activity. The amount to consume will depend on each individual’s size and energy expenditure, but it’s usually best to take in anywhere from 50 to 200 calories each time. I have trouble eating while climbing or even in between climbs, so I choose to use CLIF SHOT® Electrolyte Replacement Drink, sipping small amounts regularly, usually immediately after I come down off of a climb, so that my body has time to digest/assimilate it while I rest before my next attempt.
How long after a training session or event should you consume a full meal?
Optimally, consuming a full meal should happen no more than two hours after completing the event/day of climbing. Again, a balance of nutrients is the key, with a focus on the biggest dose of protein for the day to aid in muscle recovery, along with the proper ratios of carbs and healthy fats mentioned above.
What’s the biggest difference between training and event nutrition?
I actually think for most rock climbers, there shouldn’t be a big difference. As I mentioned above, for many climbers, almost every climbing day is an event—a chance to redpoint a hard project or onsight a challenging climb. Climbing events and climbing training sessions both often run throughout the course of a day, so climbers should practice the same type of nutrition during training that they will use throughout an event. This means regular and frequent hydration and attention to taking in enough calories to avoid bonking. If you practice proper nutrition during training, it will be second nature to sip electrolyte fluid or eat a few CLIF SHOT ROKS® regularly throughout the event.
About how many calories should I take in per hour and how many total calories should I be looking to consume during an event?
This completely depends on a climber’s energy output and their size, as well as how long the event will last. Generally speaking, I’d say about 100-200 calories per hour for a sport climber or boulderer would be adequate, along with some “real” meals before and after the climbing day. Personally, during a climbing day I generally consume about 400 calories of energy drink plus 240-500+ calories of energy food. The food consumption depends on the level of effort required for the day. I find that if there’s a long approach to a crag (i.e., much more cardio output), I get way hungrier and have to eat more. Listening to your body and knowing when it needs more food is a big part of this. It’s up to each person to work on figuring out the optimal caloric consumption for top performance without unwanted weight gain. It’s really, really important to not under-fuel the body, or you will never be able to sustain climbing at a peak performance level.
What types of foods should I eat to ensure optimum performance? Are solids better than liquids? Are some types of sugars superior to others?
A balanced, multi-faceted diet is the key to optimum performance. Athletes need carbohydrates for fuel, so low-carb diets aren’t the best idea for athletic performance. Plenty of fresh fruits and vegetables, lean proteins, nuts, legumes, low-fat dairy products and whole grains, plus healthy fats should comprise the main components of the athlete’s diet. As for solids vs. liquids, I think this is personal preference. Some people (like me) find it hard to eat while trying to perform athletically, which makes electrolyte replacement fluid a great way to take in fuel. The CLIF SHOT Electrolyte drink’s blend of carbohydrates makes it an excellent choice.
I’ve heard a lot about sodium lately; do I need it, how much?
Yes, you need sodium, just like you need all of the electrolytes. When you sweat during athletic activity, your body loses more sodium than you would otherwise. It’s important for athletes to make sure that they’re replacing sodium and other electrolytes, which is something that an energy drink can help with during activity. That being said, most American diets are already incredibly high (too high) in sodium, especially if you eat out a lot or eat a lot of processed foods. Replacing sodium lost during activity directly with an electrolyte drink is a better idea that trying to load up on high-sodium, processed foods before or after an event.
When I’m in hard-core training mode, how should I modify my diet: what foods should I embrace? What foods should I avoid?
I support eating a healthy, balanced diet all of the time, so that no dramatic modifications need to be made when a person’s in hard-core training or outside. Then, the only changes that need to be made will include, A) Eating more during training sessions to sustain activity throughout the session; B) Eating carbohydrate and protein in a recovery meal directly after finishing training; and C) Possibly increasing the amount of protein in the diet to help promote muscle growth and repair, as well as increasing overall calories to avoid unwanted weight loss due to the increase in physical activity. Whole, unprocessed foods are always the best choices.
What are some easy pantry staples that I can eat while in training mode that can get me through the day without compromising my energy?
I think it’s important for each person to come up with healthy food choices that are always available to help when hunger strikes (or preferably before it does). In addition to CLIF products, I also keep peanut or almond butter, cheese, raisins and other dried fruit, nuts, whole-grain crackers, hummus, apples, yogurt, cereal, almond milk, protein powder and frozen fruit for smoothies.
My sport requires me to eat in awkward positions, on walls, on the bike, on the go, what’s the best type of gear to contain the food that I need?
Prepackaged energy foods are easy enough to throw into any pack—I use CLIF products every day I climb. The powdered electrolyte fluid mixes up quickly to go into any water bottle. It’s also easy to find a small zippered fabric pouch that you can clip onto a harness with a miniature carabiner. Fill it with CLIF SHOT ROKS®, nuts, trail mix, etc., for easy grab-n-go snacking.
Do you have any tips on creating an event nutrition plan? I find that when I’m focused I forget to eat.
The CLIF SHOT Electrolyte drink has been my personal savior for this question. I bonked regularly from forgetting to eat before I started using it. By having it pre-mixed in my water bottle, I don’t forget to take in calories regularly any more, because I don’t have a choice—and it tastes really good, which is a bonus! I think some studies have shown that flavored drinks actually encourage athletes to drink more, and I believe it. It’s also helpful, if possible, to have a watch or timer and just make yourself eat at certain designated times. Or, ask a friend or training partner to help remind you. Don’t underestimate the power of proper event nutrition—you will not perform at your limit if your body is dehydrated or energy deprived.
JOE FRIEL, Endurance Coach, Author and Co-Founder of TrainingBible.com
(with Amy Kubal, Licensed and Registered Dietitian)
Joe Friel trains elite amateur and professional road cyclists, mountain bikers, triathletes and duathletes. He also is the author of 10 books on endurance athlete training. http://www.joefrielsblog.com
Amy Kubal is a Registered and Licensed Dietitian specializing in the Paleo Diet and performance nutrition. She is the consulting dietitian for Joe Friel’s TrainingBible coaching and works with Olympic athletes, IronMan triathletes and more. http://www.fuelasrx.blogspot.com/
What should I eat the night before, or even the week before my big event?
There is a common myth among athletes that “carb-loading” is the way to go prior to a big event. In actuality, if the training diet is solid, a major carb load session is not necessary to realize optimal performance. The training diet should be focused around “real foods” – lean proteins, vegetables, starchy carbohydrate primarily from plant sources and heart healthy fats. The days leading up to a major event, adding some additional starchy carbohydrate (sweet potatoes, winter squash, baked potatoes, etc.) at meals and snacks should do the trick!
What type of meal would you recommend the morning of an event? And how long before the start should you eat?
The ideal pre-event meal should be comprised of starchy carb to fuel the muscles, protein to maintain and support the muscles and heart healthy fat for satiety. An example would be 2-3 eggs scrambled with 1-2 cups of spinach and a few ounces of smoked salmon. Cook this in olive or coconut oil and serve with a large sweet potato. A meal of this type should be eaten 3-4 hours prior to the event. In the 5-15 minutes immediately prior to the event, get a quick shot of fast digesting carbohydrate and a small amount of protein from applesauce mixed with 2-3 tablespoons of 100% whey or egg white protein, or a energy gel, chews, drink or bar containing a small amount of protein that’s designed for pre and during event/exercise nutrition. Prior and during training and events is the best time to use energy foods (gels, chews, bars, etc.), if you choose to do so.
How long after a training session or event should you consume a full meal?
The most important meal consumed is the meal consumed immediately post workout (10-30 minutes). The next “real” meal should be eaten within 2-3 hours after the immediate post-workout feeding, assuming that adequate calories and nutrients were provided by immediate post workout nutrition. This next “real” meal is still working to replenish depleted stores and should contain a meal-sized portion of lean protein (preferably animal sourced for the highest quality and absorption), a generous portion of starchy vegetable carbohydrate (sweet potato, winter squash, baked potato, etc.), a large portion of non-starchy vegetables (greens, broccoli, etc.) and heart-healthy fat (olive or coconut oil, avocado, coconut, olives, etc.)
What’s the biggest difference between training and event nutrition?
Ultimately there should not be a great deal of difference. Results will be best if nutrition and foods eaten while training are the same as those used during an event. The body is familiar with these and you will know what to expect. The biggest mistake an athlete can make is changing or trying new fueling protocol during an event without having tried it out in training.
About how many calories should I take in per hour and how many total calories should I be looking to consume during an event?
Many athletes believe that if a given workout burns 500 calories per hour that is the amount that needs to be consumed in order to prevent bonking or hitting the wall. This is untrue and often results in hampered performance, gastrointestinal distress and overfeeding. During training and event nutrition, the goal is to postpone fatigue rather than replace all losses. The post-exercise period is the optimal time to focus on a more complete replenishment. The number of calories an athlete requires per hour during events and training depends on many factors including size, intensity and length of event. It is important to keep in mind that both calories from food and sports beverages count. A good estimate for an ‘average’ sized athlete (160 lbs; 72.5 kg) is between 240-280 calories per hour. A smaller athlete will need significantly less and a larger athlete may require slightly more. It is important that the athlete experiment during training in order to know what works best for him or her. Overall, the objective is to consume only the amount of calories needed to keep the body going for the number of hours the event requires rather than fueling to the point right before getting sick.
What types of foods should I eat to ensure optimum performance? Are solids better than liquids? Are some types of sugars superior to others?
The best foods for performance and health are “real foods” – unprocessed and as close to their natural state as possible. A good rule of thumb is, “if it lives, rots, grows and dies” it’s real food. The optimal performance diet includes a large variety of vegetables, lean or grass-fed proteins, good fats, starchy carbs at key times (sweet potatoes, winter squash, roots and tubers) and some fruit. Solids are almost always preferable to liquids with the exceptions of during training and events, where a sports drink or coconut water work well. Additionally, immediately following a long, intense workout, a recovery drink can be used for quick, convenient replenishment of carbohydrate and protein. Optimal carbohydrate choices in the pre- and during-workout phases will be easily and quickly digested. Sports drinks, chews and gels, applesauce, banana, etc. Post workout, starchy carbs are the best choices. These include sweet potatoes, winter squash, beets, white potatoes, roots and tubers. Corn and rice are also acceptable choices following a long, intense training session or race.
I’ve heard a lot about sodium lately; do I need it, how much?
Sodium has been a hot topic lately. There is a great deal of controversy surrounding this issue. The simple fact is that the body needs a small amount of sodium to help maintain normal blood pressure, muscle and nerve function – but most of us get more than enough through the foods we eat. The exact amount that an athlete needs will vary based on the amount he/she sweats, the temperature and individual metabolism. Sodium is lost when the body sweats and must be replaced in order to maintain the electrolyte balance. Most sports drinks contain the amount of sodium required to keep this balance in check, however some may require additional sodium, especially in times of extreme heat or profuse sweating, and a salt tablet may be required. Work with a dietitian, doctor and/or coach to help determine what your body needs.
When I’m in hard-core training mode, how should I modify my diet: what foods should I embrace? What foods should I avoid?
The foods selected during hard training should be the same foods focused on for general health! Make sure to include a large variety of vegetables, lean protein and good fats. When training at a higher level, the major differences in diet lie in overall caloric intake and pre-, during- and post-workout fueling. It is important to incorporate plenty of starchy carbohydrate from roots, tubers and winter squash for muscle glycogen replenishment, as well as high-quality protein to ensure optimal muscle recovery. Focus primarily on getting the nutrients you need through “real foods” as opposed to processed, packaged foods. Avoid filling up on “empty calories” or foods with little nutrient value other than calories. Limit or avoid processed, packaged foods, alcohol, soda, candy, cookies, etc. and fill up on natural, “real food” and you will be well prepared to tackle workouts and races!
What are some easy pantry staples that I can eat while in training mode that can get me through the day without compromising my energy?
It is important to have quick, convenient, healthy choices available in order to prevent opting for the ‘other stuff’! Let’s start with the freezer – frozen unsweetened fruits and bags of frozen vegetables are great and can be microwaved in minutes. Pre-cooked frozen shrimp, meats cooked in bulk and frozen, pre-portioned fish and chicken breasts are terrific protein options. The refrigerator should be full of pre-cut fresh vegetables, bags of salad and spinach, fruit, natural deli-meats, pre-cooked meats, hard-boiled eggs, eggs, pre-cooked sweet potatoes and squash, avocado, salsa, mustard and your favorite low-sugar condiments. Fill the pantry with packages of tuna, natural jerky, sweet potatoes, canned pumpkin, squash, onions, walnuts, almonds, pecans, macadamia nuts, olives, unsweetened coconut flakes, natural energy bars and workout foods, dried fruit, olive oil, coconut oil and a variety of spices and seasonings.
My sport requires me to eat in awkward positions, on walls, on the bike, on the go, what’s the best type of gear to contain the food that I need?
A: Carrying food can be difficult and carrying a cooler is not always an option! A small backpack or fuel belt with a built-in hydration system is a great tool. Choose portable foods such as jerky, nuts, dried fruit or energy gels, chews or bars.
Do you have any tips on creating an event nutrition plan? I find that when I’m focused I forget to eat.
As far as creating a nutrition plan for an event – definitely work this out during event simulation training. Never try anything new or different during an event. It’s very hard to predict how your body will react to new foods and fueling strategies – go with what you know! In order to remember to eat and/or drink, I recommend athletes set an alarm on their watches to go off every 10-15 minutes reminding them to fuel. Another tactic is to place rubber bands around the wrist for every fueling/hydration interval and then remove one of them after each refuel. Seeing them will help remind you to eat and drink. Also, keep in mind the performance benefits staying adequately fueled/hydrated have – you must eat/drink to compete!!!