Nutrition & Getting the Most Out of Your Performance

First and foremost, your limiting factor will be hydration. I include electrolyte replacement in hydration, in addition to a small amount of sugars, and of course water. Electrolytes include sodium, potassium, magnesium, calcium - micronutrients that you are losing through your sweat. The priority is sodium during your activity - if you are cramping the likelihood that you are depleted in sodium is pretty high. Low sodium levels (hyponatremia) is a very serious situation and your sodium needs should be considered when deciding how you are going to replenish your electrolytes.

Determine if you sweat a lot by checking your helmet straps - are they caked with white? Are your black shorts white from perspiration? The amount of sodium that an individual may need can vary greatly from 300 -1000mg/hour. One thing I like to have people consider is, are you always craving salty foods after your ride like French fries or potato chips? If you are, you may not be getting the sodium that you need during your activity. As the days get warmer and your rides get longer, think about how much sodium you are getting during your ride. If you can not get enough from your drink (most electrolyte drinks have 100 - 200mg) then you should consider adding an electrolyte tablet to keep you topped up. Typically speaking you want to hydrate with 4-6 oz of fluid every 10-15 minutes.

Last month I wrote that the amount of calories one needs during activity will depend on a number of factors, such as weight, lean body mass and intensity of exercise. In an ideal world we look at roughly 30-50% of our total calories burned - another easy starting point is if you weigh less than 150 pounds start with 200 calories/hour and if you are greater than 150 pounds aim for 250 calories/hour. It is not always about how little you can get away with - but how much can you take in so you feel equally strong from start to finish. In workouts or events that are multiple days or longer than 6 hours in duration - or in the case of TransRockies, both - your nutrition during the event can determine whether or not you finish.

The facts:

• You have roughly enough stored glycogen in your system for two hours of activity. After that you need to ensure your body is getting fuel, and carbohydrates are going to be your number-one source of fuel.
• You want to start fueling 45 minutes into your activity, and continue to take small amounts more frequently.
• Try 100 calories every 20 minutes instead of 300 calories on the top of each hour.

There are TONS of products out there so let's go over a few of them, and then you can think about building your own plan.

1. Sport/Electrolyte Drink (80-100 calories) - Contains electrolytes and typically a simple sugar such as glucose or fructose in a 6-8% sugar solution. DO NOT think that more is better and add more scoops per bottle. The body will have difficulty absorbing anything with a higher concentration of simple sugars, so read the instructions and even start with things slightly diluted. Find a product you like the taste of - it can be the best formula out there but if you do not like the taste you probably will not drink enough of it! Ultima Replenisher is the official sport drink of the TransRockies. With Zero Sugar and all 5 essential electrolytes, Ultima focuses on the key elements of hydration: fluid and electrolytes. Ultima Replenisher is all natural, with no artificial colors or sweeteners and is suitable for vegetarian and gluten free diets. Click here for more on Ultima
2. Liquid Nutrition - Made up of maltodextrin, so can be made to a much stronger concentration (18-22%). Popular brands include Perpetuem and Carbo-Pro. These are a convenient way to carry LOTS of calories (can easily carry 600 calories in one water bottle), but be aware that this does not replace your hydration, as this is FOOD.
3. Gels - Such as Clif Shots, give you around 100 calories and have some electrolytes in them. These need to be taken with water and avoid mixing these with your sugary sport drink - too much sugar for happy absorbtion to occur.
4. Peanut Butter & Honey Sandwich - Typically will give you 200-250 calories.
5. Banana - high in postassium and can be quite refreshing. A medium banana will give you 500mg of potassium and 105 calories.
6. Pretzels - Are great! 9 classic thin twists will give you 110 calories and 560mg of sodium.
7. Energy Bars - such as Clif Bars or Power Bars, have roughly 250 calories.

Want to try something homemade? Below is a great recipe from the ReBar cookbook - one of my favorite restaurants in beautiful Victoria, British Columbia, Canada. These are a bit higher in fat than your typical energy bar, but they are packed with Essential Fatty Acids (remember the EFA article in the last edition).

Homemade 'Power Spheres'

Melissa Spooner, three-time Ironman winner, Nutritionist and Fitness Consultant, is working with TransRockies to develop a race-ready, nutritious menu for TR VII

Sugars - The Good, The Bad & Why You Need Them

• Try to get 200-300 calories/hour of food pre-workout with 60-70% of those calories coming from nutrient-dense carbohydrates

• Aim to get 40-80 grams of carbohydrates within 30 minutes of finishing your workout

• During any activity that is 2-plus hours, start with 150-250 calories/hour and allow yourself to feel GREAT!

• 8 cups Cooked whole-wheat pasta
• 3 medium Zucchini with skin
• 2 cups Red sweet pepper
• 4 gourmet Chicken sausage
• 1 cup ripe Cherry tomatoes
• 2 tbsp Extra virgin olive oil
• 4 tbsp Italian paste w/pesto
• 2 oz Organic goat feta
• 2 cups Broccoli crowns

Omega-3 Fatty Acids and the Endurance Athlete

• 4 cups Mixed spring greens and organic baby spinach
• 1 cup Cherry tomatoes
• 1/2 cup Cucumber cut into 1/2" cubes
• 1/2 cup Raw cauliflower cut into small pieces
• 1/2 cup Organic Red peppers cut into 1/2" inch pieces
• 1/2 cup Chick peas
• 1 tbsp Raw pumpkin seeds
• 1 tbsp Raw sunflower seeds
• 1 oz Crumbled goat feta cheese
• 5 oz Grilled wild salmon fillet topped with lemon

• Flax oil
• Balsamic vinegar
• Italian spices
• Juice from one lemon
• 1 tsp lemon zest
• Cracked pepper and sea salt to taste
• Shake and store in a dark bottle in your fridge*

The Long Winter Ride & The Right Stew

• 1/2 cup Unbleached flour
• 1 tsp Salt
• 1/2 tsp Black pepper
• 3 lbs. Free-range, natural chicken cut into bite sized pieces
• 1tbsp Olive oil
• 4 large Carrots, sliced into 1-inch slices, or 2 cups peeled, organic baby carrots
• 4 stalks Organic celery cut into 1/2-inch pieces
• 1 Onion, thinly sliced
• 2-3 Sprigs fresh rosemary
• 1 tsp Italian seasoning
• 2 cups Organic chicken or vegetable stock
• 1 cup Organic frozen peas
• 4 cloves Garlic coarsely chopped