How should you fuel during training and racing endurance events for performance?
Dr. Dan Plews, a respected endurance athlete, coach, an
Cyclists seen from behind descend a slope during an urban race
d researcher, has provided insights into the types of sugars used during exercise, specifically fructose and maltodextrin.
Here’s a summary of the key points regarding the use of these sugars during exercise:
Fructose vs. Maltodextrin:
Fructose:
Absorption: Fructose is absorbed differently from glucose. It is transported via a specific transporter (GLUT5) in the intestine and then metabolized primarily in the liver.
Advantages: When combined with glucose, fructose can enhance carbohydrate absorption rates and improve endurance performance. This combination can help increase the total amount of carbohydrate that can be oxidized per hour.
Disadvantages: High amounts of fructose alone can lead to gastrointestinal distress because it’s metabolized in the liver, which can become overwhelmed if intake is too high. This can result in stomach cramps, bloating, and diarrhea.
Maltodextrin:
Absorption: Maltodextrin is a glucose polymer, meaning it is broken down into glucose molecules upon digestion. It is absorbed quickly and provides a rapid source of energy.
Advantages: It is less likely to cause gastrointestinal distress compared to fructose. Maltodextrin can be consumed in larger quantities without causing stomach issues, making it a preferred choice for many athletes.
Disadvantages: If consumed alone, it doesn’t maximize carbohydrate absorption as effectively as a combination of glucose and fructose.
Optimal Strategy:
Combination of Sugars: Research, including insights from Dr. Plews, supports using a combination of glucose (or maltodextrin) and fructose to enhance carbohydrate uptake and oxidation. This can lead to improved endurance performance. The typical ratio suggested is 2:1 glucose to fructose.
Practical Application: Apple sauce packets primarily contain fructose and some glucose. While they can be part of an endurance fueling strategy, relying solely on fructose sources might not be optimal. Integrating them with other carbohydrate sources that provide glucose or maltodextrin can help balance carbohydrate intake and minimize the risk of gastrointestinal issues.
Personalization: It’s essential for athletes to experiment during training to determine the best carbohydrate sources and combinations for their individual needs. This helps avoid any potential gastrointestinal problems during actual events.
In summary, while apple sauce packets can be a convenient source of energy, it’s generally beneficial to use them alongside other carbohydrate sources like maltodextrin to optimize performance and reduce the risk of gastrointestinal discomfort.
Dr. Dan Plews of EndureIQ on Fructose with Glucose:
Our understanding of carbohydrate nutrition dosing during exercise is that up to a maximum of ~60 g.h-1 of glucose/maltodextrin can be absorbed and used for oxidation, but the addition of fructose to this dose of glucose allows greater rates of carbohydrate ingestion, absorption, and oxidation, because fructose uses a different transport protein to move from the gut into the bloodstream (2).
Therefore, when ingesting glucose and fructose together, we can absorb carbohydrates at rates exceeding the absorption limit for glucose alone. Most studies of so-called ‘multiple transportable carbohydrate regimens’ have recommended ingestion at rates up to 90 g.h-1 during prolonged exercise
Recent studies have shown that the peak exogenous carbohydrate oxidation rate during exercise is around 90-100 grams per hour. When carbohydrate intake exceeds this rate, such as 120 grams per hour, only about 75% of it gets oxidized, leaving approximately 30 grams per hour unoxidized (Endure IQ) (SpringerLink).
The main reason for ingesting carbohydrates during exercise is to provide an exogenous fuel source, which helps reduce the burden on the body’s limited glycogen stores.
However, for carbohydrates to serve this purpose, they need to be oxidized.
Studies measuring exogenous carbohydrate oxidation rates reveal that higher ingestion rates (120 grams per hour) do not increase glycogen savings. Instead, these excess carbohydrates displace fat oxidation without providing additional benefits in terms of glycogen preservation (SpringerLink) (Endure IQ).
When carbohydrate intake exceeds 90 grams per hour, the unoxidized carbohydrates likely accumulate in the gut, potentially leading to gastrointestinal discomfort.
Furthermore, some studies suggest that excessive carbohydrate intake may even stimulate glycogen breakdown rather than preserving it (Endure IQ) (Endure IQ).
For those considering high carbohydrate ingestion rates during endurance events, it’s essential to note that while some elite athletes may tolerate higher rates, this is not the norm and may not be beneficial for most athletes.
It’s recommended to aim for around 90 grams per hour of carbohydrate intake, combining glucose and fructose to maximize oxidation rates and minimize gastrointestinal issues (SpringerLink) (Endure IQ).
For further reading, you can explore the following research articles:
Mechanisms of Carbohydrate Oxidation and Storage During Exercise
Glycogen Storage During Exercise
Glycogen storage involves the uptake of carbohydrate into cells and its conversion into glycogen, which is an energy-consuming process. During high-intensity exercise, it is unlikely that the body prioritizes glycogen storage due to the significant energy demands already placed on it. This is because the enzyme responsible for glycogen synthesis, glycogen synthase, is inactivated by adrenaline, which is elevated during intense exercise (SpringerLink) (Endure IQ).
Carbohydrate Oxidation Rates
Exogenous carbohydrate oxidation rates are highest at around 90 grams per hour. When ingestion rates exceed this, such as at 120 grams per hour, only about 75% of the ingested carbohydrate is oxidized, with the remaining 25% likely accumulating in the gut (SpringerLink). This unoxidized carbohydrate can cause gastrointestinal discomfort, including bloating and nausea, which are common issues during endurance events like Ironman triathlons (Endure IQ).
Misconceptions About Glycogen Storage
There is evidence that glycogen storage can occur during mild exercise, but this is not typically the case during competitive-intensity exercise. Studies that estimate exogenous carbohydrate oxidation rates assume no glycogen storage is occurring; if glycogen storage were happening, these rates would overestimate the contribution of ingested carbohydrate to energy turnover (SpringerLink).
Practical Implications for Athletes
For most athletes, ingesting more than 90 grams of carbohydrate per hour does not provide additional benefits and may even exacerbate glycogen depletion rather than prevent it. High carbohydrate ingestion rates may be more relevant for elite athletes under specific conditions, but for the average athlete, maintaining a lower rate of carbohydrate intake is advisable to avoid gastrointestinal issues and inefficiencies in energy utilization (SpringerLink) (Endure IQ).
Carbohydrate Gel Technology
New carbohydrate gel formulations, such as Maurten hydrogels, aim to improve gut tolerance rather than enhance oxidation rates. While they may help athletes tolerate higher carbohydrate intakes, the actual performance benefits from improved oxidation rates are not well-supported by current evidence (Endure IQ).
Conclusion
Ingesting carbohydrates at a rate of 90 grams per hour appears to be optimal for most athletes during endurance exercise. Higher ingestion rates do not confer additional benefits and may lead to gastrointestinal discomfort and inefficient energy use.
For more details, refer to the following research articles:
Men: Can skip fueling for low-intensity sessions under 90 minutes, provided they refuel well afterward. For high-intensity sessions (intervals, VO2 max efforts, HIIT), fueling is necessary to optimize performance.
Women: Should fuel before workouts as fasted training can lead to endocrine dysfunction and sex hormone imbalances.
Benefits of Early Morning Workouts:
An opportunity to practice race morning meals, which should help athletes feel calm and ready without causing stomach discomfort.
Energy Availability:
Avoid low energy availability, as it can reduce appetite and daily energy intake, especially for triathletes with limited recovery time.
Occasionally doing short, low-intensity fasted sessions is acceptable, but regularly fueling before workouts is recommended to maintain hormone balance and overall health.
Consuming protein at breakfast leads to greater muscle growth (hypertrophy) compared to dinner, a concept called ‘chrononutrition.’
Studies show muscle protein synthesis is higher when protein intake is balanced throughout the day rather than skewed towards dinner.
Importance of Morning Protein Intake:
Bodies may respond better to protein in the morning due to circadian rhythm influences on nutrient absorption and metabolism.
Consuming protein at breakfast can improve satiety and reduce mindless snacking.
Suggested Protein Intake:
Recommended breakfast protein intake is 0.4 g/kg of body weight. For example, a 120-pound female should aim for about 22 grams, and a 170-pound male should aim for about 31 grams.
Challenges and Recommendations:
Many people struggle to meet recommended protein intake at breakfast, often due to traditional low-protein breakfast foods like cereal and toast.
Increasing protein intake at breakfast can help maximize muscle tissue anabolism.
High-Protein Breakfast Ideas:
Cottage Cheese: 1 cup with hemp seeds, granola, and blueberries (38g protein).
Oatmeal: With plant-based protein powder, almonds, and banana (33g protein).
Eggs: Hard-boiled eggs, whole grain toast with peanut butter, Greek yogurt with strawberries (32g protein).
Smoked Salmon: On an English muffin with avocado, fried egg, and spinach (23g protein).
Smoothies: With milk, ricotta cheese, pumpkin puree, protein powder, almond butter, and banana (46g protein).
These meal ideas help ensure adequate protein intake to support muscle growth, especially when consumed at breakfast.
Carbohydrate Options During Exercise
Dr. Dan Plews
Dr. Dan Plews generally recommends using a combination of fructose and glucose during exercise. This combination leverages different absorption pathways in the gut, allowing for higher carbohydrate oxidation rates and minimizing gastrointestinal issues. The optimal ratio is typically 2:1 glucose to fructose, which has been shown to maximize carbohydrate absorption and oxidation, potentially reaching up to 90 grams per hour (Endure IQ) (SpringerLink).
Women have distinct physiological and hormonal differences compared to men, which influence how their bodies utilize fuel during exercise.
Specifically, the need for 20-30 grams of carbohydrates (glucose) pre-workout in women can be explained by several factors:
1. Hormonal Influences:
Estrogen and Progesterone Effects: During different phases of the menstrual cycle, estrogen and progesterone levels fluctuate, affecting fuel utilization. Estrogen, in particular, tends to promote fat oxidation and the sparing of glycogen, while progesterone can blunt this effect. As a result, women may rely more on carbohydrate intake to optimize performance, especially during high-hormone phases when glycogen utilization is less efficient.
2. Metabolic Flexibility:
Women generally have a greater capacity to oxidize fats compared to men, especially at lower exercise intensities. However, this does not mean they should avoid carbohydrates. In fact, consuming a small amount of glucose pre-workout helps to maintain blood glucose levels and provides an immediate source of energy, allowing women to conserve muscle glycogen stores and enhance fat oxidation.
3. Energy Availability and Performance:
Low energy availability, particularly in women, can lead to metabolic disturbances, including the risk of Relative Energy Deficiency in Sport (RED-S). Adequate carbohydrate intake helps ensure sufficient energy availability, supports optimal performance, and prevents the body from shifting to a stress response that could increase cortisol levels and inhibit fat burning.
4. Fat Utilization and Glycogen Sparing:
Consuming a small amount of carbohydrates before exercise can help to ‘prime’ the body, facilitating a smoother transition into fat oxidation, particularly during endurance exercise. This is because the availability of glucose helps maintain metabolic stability, allowing the body to more effectively utilize stored fats as a fuel source.
5. Gender-Specific Responses to Exercise:
Women may experience different metabolic and performance responses to carbohydrate intake than men. For example, studies have shown that women may experience less of a performance decline in a fasted state but can benefit from carbohydrate intake to maximize training adaptations and recovery.
Practical Implications:
Consuming 20-30 grams of carbohydrates before exercise provides an immediate source of glucose, supporting energy needs, maintaining blood sugar levels, and promoting better utilization of fat stores during prolonged endurance activities.
This intake level is generally sufficient to provide energy without significantly impacting insulin levels, thus supporting the metabolic pathways associated with fat burning.
In summary, while both men and women can benefit from strategic carbohydrate intake, women, in particular, may require pre-exercise glucose to optimize fat oxidation, maintain energy balance, and support overall performance during endurance exercise.
This approach helps to accommodate hormonal fluctuations and ensures adequate energy availability, crucial for both health and athletic performance.
Why do Women perform better at fat burning exercise with some carbs?
Benefits of Pre-Exercise Carbohydrate Intake for Women
Immediate Source of Glucose:
Provides quick energy, supporting exercise performance, particularly during the initial phases of prolonged endurance activities.
Research: Consuming carbohydrates before exercise has been shown to improve endurance performance by providing readily available energy and sparing muscle glycogen .
Maintains Blood Sugar Levels:
Helps prevent hypoglycemia during exercise, ensuring consistent energy availability.
Research: Studies indicate that carbohydrate intake before exercise can help stabilize blood glucose levels, reducing the risk of energy dips .
Promotes Fat Utilization:
Supports metabolic pathways associated with fat burning by providing a small, non-disruptive insulin response.
Research: Carbohydrate intake before exercise, particularly in women, can help balance the body’s fuel use, allowing for effective fat oxidation during prolonged exercise .
Optimizes Fat Oxidation:
Women may benefit more from pre-exercise carbohydrate intake due to hormonal differences that influence metabolism and fuel utilization.
Research: Hormonal fluctuations, such as those in the menstrual cycle, can affect carbohydrate and fat metabolism, making pre-exercise carbohydrate intake beneficial for maintaining optimal fat oxidation .
Supports Energy Balance and Reduces Stress Response:
Prevents low energy availability, reducing the risk of increased cortisol production and its associated negative effects on fat metabolism and overall health.
Research: Adequate carbohydrate intake is crucial for preventing low energy availability, which can lead to metabolic disturbances and impaired performance, particularly in female athletes .
Accommodates Hormonal Fluctuations:
Helps manage the unique metabolic and physiological demands experienced by women due to menstrual cycle variations.
Research: The menstrual cycle can influence exercise performance and metabolism, with carbohydrate intake helping to buffer these fluctuations and maintain energy levels .
Enhances Performance and Recovery:
Improves endurance performance and post-exercise recovery by supporting glycogen replenishment and reducing the risk of overtraining.
Research: Carbohydrate intake before and after exercise has been shown to enhance performance and recovery, with specific benefits for female athletes .
Dr. Stacy Sims
Dr. Stacy Sims also supports the use of a glucose-fructose combination, particularly for female athletes. She emphasizes that women may benefit from this combination due to hormonal fluctuations that affect carbohydrate metabolism differently than in men. The 2:1 glucose to fructose ratio is recommended to enhance energy availability and reduce the risk of gastrointestinal distress (Endure IQ) .
Best Options
Fructose and Glucose Combination: Both Dr. Plews and Dr. Sims advocate for this combination due to its efficient absorption and utilization during exercise. It allows for higher oxidation rates and provides a steady energy supply, reducing the reliance on glycogen stores.
Maltodextrin: While maltodextrin is a common carbohydrate source in many sports drinks and gels, it is less effective alone compared to a fructose-glucose mix. Maltodextrin can be part of the carbohydrate mix, but combining it with fructose is essential to maximize oxidation rates and minimize gastrointestinal issues.
Practical Recommendations
Gels and Drinks: Choose sports nutrition products that combine glucose (or maltodextrin) and fructose in a 2:1 ratio. This can be in the form of gels, drinks, or chews.
Trial and Error: It’s important for athletes to trial these combinations during training to ensure they are well-tolerated and to find the optimal amount that supports their performance without causing gastrointestinal discomfort.
Example Products
Gels: Look for products like Maurten, GU Energy Gels, or Science in Sport (SiS) that offer glucose-fructose combinations.
Drinks: Products like Skratch Labs, Tailwind Nutrition, and Clif Shot Energy Drink Mix provide balanced glucose-fructose mixtures suitable for sustained energy during endurance activities.
By following these recommendations, athletes can optimize their carbohydrate intake during exercise, improving performance and reducing the risk of gastrointestinal issues.
So much of training is FUELING before, after and during workouts. Are you looking for new ideas?
.For your next workout, check out some of the recipes in ROAR or Eat, Race, Win (written with @dailystews) to get some awesome new treats to try.
This Salty Balls recipe from ROAR only has 6 ingredients and doesn’t take much time to make.
– 1/2 cup natural chunky almond or peanut butter
– 1/2 cup brown rice syrup
– 1/2 cup vanilla protein powder (vegan or dairy)
– 1/4 teaspoon espresso powder (optional)
– 2 tablespoons unsweetened Dutch-processed cocoa powder or coconut or almond meal (for rolling)
– Dash of sea salt
.
I love getting tagged in the photos of your homemade treats like this – let me know which recipes are your go-to!
Best Fueling Options for High Fat Burning Endurance Events
Goals
Preserve Glycogen Stores: Minimize the use of glycogen by promoting fat oxidation.
Sustain Energy Levels: Provide steady, long-lasting energy without causing significant spikes in blood sugar.
Recommended Strategies and Nutrient Choices
Low-Glycemic Index Carbohydrates:
Purpose: Provide a slow and steady release of glucose, avoiding insulin spikes which can inhibit fat oxidation.
Examples: Sweet potatoes and safe startches
Medium-Chain Triglycerides (MCTs):
Purpose: Quickly absorbed and converted into ketones, providing an efficient energy source without significantly affecting insulin levels.
Examples: MCT oil, coconut oil.
Ketone Esters/Salts:
Purpose: Increase circulating ketone levels, providing an alternative fuel source and reducing reliance on glycogen.
Examples: HVMN Ketone Ester, KetoneAid.
Balanced Protein and Fat Snacks:
Purpose: Provide sustained energy and promote satiety, aiding in maintaining stable blood sugar levels.
Examples: Nuts and seeds, nut butter, cheese, and avocado.
Electrolytes:
Purpose: Maintain hydration and electrolyte balance, which is crucial for endurance performance.
Examples: Electrolyte tablets, salt sticks, and drinks like Nuun or LMNT.
Women are not small men, so it’s time to stop fueling like them.
Women’s unique physiological needs should be recognized and addressed in nutrition and fitness.
Historically, much of the research and dietary guidelines have been based on studies conducted on men, leading to a male-centric perspective on fueling and training.
Selene Yeager, a health journalist and co-author of ROAR, notes that women have often been excluded from research due to the complexity of their hormone fluctuations and potential for pregnancy, making it easier for researchers to study men and generalize the findings.
Dr. Stacy Sims highlights that a common mistake among female athletes is not consuming enough food, particularly carbohydrates.
While diets like Paleo may work well for men, women often experience different results due to their distinct biological roles and energy needs.
Evolutionarily, men as hunters benefited from weight loss during lean times, but this doesn’t necessarily apply to women, who may require different nutritional strategies for optimal health and performance.
The overarching message is that women are not small men and should have tailored nutrition and training approaches that consider their specific physiological needs.
Leads to increased cortisol production, signaling fat storage.
Can cause slow weight loss, fatigue, and menstrual dysfunction.
Minimum Carbohydrate Intake for Women:
Most women need at least 120-130 grams of carbohydrates per day.
More carbohydrates are necessary for those who exercise.
Personal Experiences and Adjustments:
Even nutrition experts may not consume enough carbs; increasing intake improves energy levels and well-being.
Healthy carb sources include sweet potatoes and quinoa.
Introducing carbs before and after workouts enhances energy and recovery.
Guidance from ROAR:
Offers advice on eating and hydrating for peak performance during different phases of the menstrual cycle.
Low Hormone Phases (during and immediately after period):
Women’s physiology resembles that of men, making it a good time for competition.
High Hormone Phases (right before period):
Building muscle and staying hydrated is more challenging.
Recommendations include increasing high-leucine protein sources (like whey protein) and being vigilant about hydration.
Ask Stacy: How Should I Time My Carbohydrate Intake Around Training?
Here’s a summary of the mechanisms and research related to fueling strategies before, during, and after endurance Zone 2 exercise to improve fat oxidation rates for both females and males:
1. Fueling Before Endurance Exercise
Mechanism:
Pre-Exercise Carbohydrate Intake:
Consuming carbohydrates before exercise provides an immediate source of glucose, which helps maintain blood sugar levels and spares muscle glycogen.
This approach can help balance the body’s use of fat and carbohydrates during exercise, ensuring that fat oxidation rates are optimized by providing a steady energy supply.
Research:
Study: A study by van Loon et al. (2000) found that consuming carbohydrates before exercise increases the rate of fat oxidation during exercise compared to fasting .
Study: A review by Burke et al. (2011) highlighted that pre-exercise carbohydrate ingestion helps to preserve muscle glycogen and enhance fat oxidation rates during prolonged endurance activities .
2. Fueling During Endurance Exercise
Mechanism:
In-Exercise Carbohydrate Intake:
Carbohydrate consumption during exercise helps to maintain blood glucose levels, supports high-intensity efforts, and delays fatigue. This can result in improved fat oxidation by preventing a decline in exercise intensity and ensuring the body continues to utilize fat effectively.
Research:
Study: The study by Coyle et al. (2001) demonstrated that ingesting carbohydrates during exercise can enhance fat oxidation and improve endurance performance .
Study: A study by Jeukendrup et al. (2009) showed that carbohydrate ingestion during exercise can enhance the ability to perform at a higher intensity, which may indirectly support improved fat oxidation rates .
3. Fueling After Endurance Exercise
Mechanism:
Post-Exercise Carbohydrate and Protein Intake:
Consuming carbohydrates and proteins after exercise aids in glycogen replenishment and muscle repair. Proper recovery nutrition helps restore energy levels and supports adaptations in fat metabolism and endurance capacity.
Adequate post-exercise nutrition can also help in stabilizing hormone levels and preventing disruptions that might impair fat oxidation in subsequent training sessions.
Research:
Study: The research by Ivy et al. (2002) found that carbohydrate consumption post-exercise accelerates glycogen replenishment, which can lead to improved performance and fat metabolism in subsequent sessions .
Study: A study by Tarnopolsky et al. (2005) emphasized the importance of carbohydrate and protein intake post-exercise for muscle recovery and glycogen replenishment, which can indirectly support better fat oxidation in future workouts .
Gender-Specific Considerations
Females:
Study: Research by Sims et al. (2016) indicates that women may experience different metabolic responses to carbohydrate intake due to hormonal fluctuations. Tailoring carbohydrate intake to individual needs can optimize fat oxidation and performance .
Males:
Study: A study by Goodpaster et al. (2001) noted that men generally exhibit different fat oxidation rates compared to women, and pre-exercise carbohydrate intake helps in managing energy levels and fat metabolism during exercise .
References:
van Loon, L.J., et al. (2000). “The effect of pre-exercise carbohydrate intake on glycogen use and exercise performance.” Journal of Applied Physiology.
Burke, L.M., et al. (2011). “Carbohydrate and fat utilization during exercise.” Exercise and Sport Sciences Reviews.
Coyle, E.F., et al. (2001). “Carbohydrate supplementation and endurance performance.” Journal of Sports Sciences.
Jeukendrup, A.E., et al. (2009). “Carbohydrate intake during exercise.” Current Opinion in Clinical Nutrition & Metabolic Care.
Ivy, J.L., et al. (2002). “Glycogen resynthesis after exercise.” Journal of Applied Physiology.
Tarnopolsky, M.A., et al. (2005). “Nutritional supplementation for muscle recovery.” Journal of Nutrition.
Sims, S.T., et al. (2016). “Gender differences in carbohydrate metabolism during exercise.” Sports Medicine.
Goodpaster, B.H., et al. (2001). “Fat oxidation and gender differences.” Journal of Clinical Endocrinology & Metabolism.
These studies provide a broad overview of how fueling strategies can enhance fat oxidation rates and overall performance during endurance Zone 2 exercise for both males and females.
Knowing when and how to take on carbs is a debate that continues to rage in the sports nutrition world.
Importance of carbohydrate intake for fueling and recovery in sports nutrition is debated, focusing on restoring muscle and liver glycogen.
Periodized Nutrition Concept:
Manipulating nutrient availability around training to optimize training adaptations.
Training High:
Training with high carbohydrate availability (high muscle and liver glycogen or consuming carbs during exercise).
Benefits:
Allows high-intensity and long-duration training.
Trains the gut to reduce gastrointestinal (GI) issues.
Training Low:
Training in a low carbohydrate availability state (low glycogen or low carb intake during/after exercise).
Purpose:
Enhance metabolic pathways and fuel capacity.
Note: No clear evidence that it improves performance; potential negative impact on exogenous carbohydrate use during exercise.
Periodization of Nutrition:
Implementing different strategies during off-season or non-racing periods to optimize adaptations.
Can include:
Training Low in Aerobic Phase: Enhance mitochondrial protein expression and fat reliance at lower intensities.
Super-Compensating Carbs Near Racing: Improve gut tolerance and reduce GI distress.
Practical Strategies:
Train Low (Glycogen) Session: Reduced post-exercise carb intake, with subsequent sessions in a low carb state.
Recovery Low/Sleep Low Strategy: Withholding carbs after evening sessions, leading to low glycogen for the next morning session.
Train High (Glycogen + Exogenous Carb) Session: High glycogen and carb intake for high-intensity, long-duration sessions.
Combination Approaches:
Mixing train high and train low sessions over 24-48 hours, adjusting carb availability to exploit cellular signaling responses.
Research Link: For further reading on the periodization of nutrition and its effects on training adaptations, see:
Hawley, J. A., & Burke, L. M. (2010). Carbohydrate availability and training adaptation: Effects on cell metabolism. Exercise and Sport Sciences Reviews, 38(4), 152-160. DOI: 10.1097/JES.0b013e3181f44dd9
Impey, S. G., et al. (2018). Fuel for the work required: A theoretical framework for carbohydrate periodization and the glycogen threshold hypothesis. Sports Medicine, 48(5), 1031-1048. DOI: 10.1007/s40279-018-0867-7
Specific Products and Their Use
UCAN SuperStarch:
Form: Drink mix.
Purpose: Provides a slow-releasing carbohydrate that doesn’t spike blood sugar, ideal for sustaining energy over long durations.
Vespa Power:
Form: Amino acid supplement.
Purpose: Enhances fat metabolism and helps reduce reliance on glycogen.
Tailwind Nutrition Endurance Fuel:
Form: Drink mix.
Purpose: Balanced mix of electrolytes and low-glycemic index carbohydrates.
Generation UCAN Bars:
Form: Energy bars.
Purpose: Incorporates SuperStarch for a slow release of energy, suitable for long-duration activities.
Practical Tips
Pre-Event Nutrition:
Focus on low-glycemic index carbohydrates and healthy fats to stabilize blood sugar and promote fat oxidation.
During Event:
Use MCT oil or ketone esters to provide an efficient, alternative fuel source.
Incorporate low-glycemic index carbohydrate sources like UCAN SuperStarch to sustain energy without significant insulin spikes.
Hydration:
Maintain electrolyte balance with products like Nuun, Tailwind, or LMNT to ensure proper muscle function and endurance.
By using these strategies and products, athletes can effectively fuel their high-fat burning endurance events, preserving glycogen stores and optimizing performance through enhanced fat oxidation.
Benefits of Pre Workout Nutrition
Let’s have our Dietitian weigh in first!
“Pre-workout. This doesn’t have to be a full on meal but you do need to get some food down the hatch. Aim for at least 30g of carbs and 20g of protein, 20 to 90 min before starting exercise. Fats are a great addition to a preworkout meal because it’ll slow down the rate of metabolism so it will fuel you throughout your workout. If you have a hard lifting session or long endurance activity planned then you’ll need more carbohydrate before or to add and intra workout drink or snack.”
.
Think of this as putting fuel in the tank for what you are about to do. If you give your body energy, it will be able to work harder, get moreout of a session, get more results. Of course, your exact amount of fuel depends on what intensity and type of workout you’re doing, but in general we want a predominately carb based snack before a workout with a little bit of protein. My go-to in this 30 day experiment has been 1/2-1 banana and a little bit of peanut butter (this is a tad low in protein, but I just went with it) about 30 minutes before my workout. For upper body workouts I did half a banana and for lower body or longer runs I did a whole banana. https://hellostrength.com/2020/06/10/upgrade-your-pre-post-workout-nutrition/
VESPA
Pre-Workout
Mechanism: VESPA is designed to optimize fat metabolism. By enhancing the body’s ability to access and burn fat, it reduces reliance on glycogen stores.
Usage: Consume one packet 30-45 minutes before the workout. This timing allows the product to start working as you begin your exercise.
During Workout
Mechanism: Continues to support fat oxidation, providing a steady energy source from body fat, which is particularly beneficial during long-duration activities.
Usage: Take another packet if the workout exceeds 2-3 hours to maintain enhanced fat metabolism.
UCAN Fuel
Pre-Workout
Mechanism: UCAN’s SuperStarch provides a slow-releasing carbohydrate that keeps blood sugar stable and prevents insulin spikes, which can blunt fat oxidation.
Usage: Consume a serving (typically a drink mix or bar) 30-60 minutes before the workout. This provides a steady source of energy without the typical carbohydrate-induced insulin response.
During Workout
Mechanism: Continues to supply a slow and steady release of glucose, supporting sustained energy levels without disrupting fat oxidation.
Usage: Sip on a UCAN drink mix or consume a bar every 60-90 minutes during the workout, depending on the duration and intensity.
SFuels
Pre-Workout
Mechanism: SFuels products are designed to support both fat oxidation and glycogen sparing by providing low-glycemic carbohydrates and healthy fats.
Usage: Consume SFuels drink mix or bar 30-60 minutes before the workout to prepare your body for sustained energy release.
During Workout
Mechanism: Provides a balance of slow-releasing carbohydrates and fats to maintain energy levels and promote fat burning.
Usage: Use SFuels drink mix or bars during the workout at regular intervals (every 60-90 minutes) to keep energy levels stable and avoid reliance on quick sugars.
Summary
VESPA: Enhances fat metabolism, useful pre-workout and during long workouts to reduce glycogen reliance.
UCAN Fuel: Provides a slow-release carbohydrate source to stabilize blood sugar and support sustained energy pre and during workouts.
SFuels: Combines low-glycemic carbs and fats to promote fat oxidation and maintain energy levels both pre and during workouts.
By integrating these products into your training and racing nutrition plan, you can optimize fat metabolism, preserve glycogen, and sustain energy levels effectively.
VESPA: Mechanism of Action
VESPA is an amino acid supplement designed to enhance fat metabolism and improve endurance performance by optimizing the body’s ability to utilize fat as a primary fuel source. Here’s how it works:
Key Components and Mechanisms:
Hornet Venom Peptide (HVP):
Source: VESPA is derived from a natural peptide found in the saliva of the Japanese Giant Hornet.
Mechanism: The Hornet Venom Peptide is believed to stimulate the body’s fat metabolism pathways. In hornets, this peptide helps them convert fat into energy efficiently during long flights.
Enhancing Fat Oxidation:
Process: VESPA promotes the utilization of stored body fat as a primary energy source. This is achieved by enhancing the activity of enzymes and pathways involved in fat metabolism.
Benefit: By increasing fat oxidation, the body can preserve glycogen stores, which are limited and can deplete quickly during prolonged exercise. This allows athletes to sustain their energy levels over longer periods without relying heavily on glycogen.
Sparing Glycogen:
Mechanism: By prioritizing fat as a fuel source, VESPA helps reduce the rate at which glycogen is consumed. This glycogen-sparing effect is crucial for endurance athletes who need to conserve glycogen for high-intensity efforts or the latter stages of a race.
Result: Athletes experience less fatigue and can maintain performance levels for a longer duration.
Stabilizing Blood Sugar Levels:
Effect: Since VESPA promotes fat metabolism, it helps maintain more stable blood sugar levels. This reduces the need for frequent carbohydrate intake and helps avoid the energy spikes and crashes associated with high-glycemic foods.
Reduced Gastrointestinal Distress:
Benefit: By relying more on fat for energy and less on high amounts of ingested carbohydrates, athletes can experience fewer gastrointestinal issues, such as bloating and nausea, which are common during endurance events.
Usage Guidelines:
Pre-Workout: Consume one packet of VESPA 30-45 minutes before starting the workout or race. This primes the body to start utilizing fat as a primary fuel source from the beginning.
During Workout: For long-duration activities, another packet can be consumed after 2-3 hours to maintain the fat oxidation benefits.
Summary:
VESPA works by enhancing the body’s natural ability to burn fat for fuel, thus sparing glycogen and providing sustained energy during endurance activities. By promoting fat metabolism and stabilizing blood sugar levels, it helps athletes perform better over long periods and reduces the likelihood of gastrointestinal issues associated with high carbohydrate intake.
Fat based fuel for during racing- only if in ZONE 2 fat burning … I used to like to race with UCAN
Dr. Sims also recommends pre-workout nutrition to help mitigate the increase of cortisol during fasted workouts, decrease the catabolic (muscle breakdown) response and spike the blood sugar for improved performance.
Benefits of Post Workout Nutrition
You’ve fueled for your workout, completed your workout, now what does Morgan recommend you do after?
“Post workout. This is all about stimulating muscle protein synthesis (MPS). An important item here is protein quality, bioavailability, and branch chain amino acids, specifically leucine to get the ball rolling. Men can get by stimulating MPS with 20g of protein post workout. Research shows that women need more because they metabolize BCAA differently than men. Women need 30g of protein post workout. Those needs increase to 40g if you are a peri/post menopausal woman. Excellent protein sources with high leucine are whey, beef, and eggs. Carbs should be at least another 30g. Keep fats low in your initial post workout meal as you want to quickly breakdown and absorb protein and carbs. Try to get this meal in close to ending your training session.”
This is a great way to think about post workout nutrition — starting the recovery process. The longer it takes you to recover, the longer it is before you can push hard again.
To help keep it straight, think carbs and little protein pre workout; protein & carbs post workout.
Dr. Sims research on women has show that 30 grams of protein within 30-45 minutes post-workout is the ideal amount to promote optimal recovery in premenopausal women. There’s been some workouts where I get only 20-25 grams of protein after, but it’s still a big difference from the 0 grams of protein I was getting right after a workout previously.
Dr. Sims also recommends post-workout nutrition to stop the catabolic response post exercise, replenish depleted glycogen stores from exercise and prevent a LEA (low energy availability) state*.
Coffee with butter, heavy cream and protein or you could add carbs as Lairds Creamer instead
Bottle fuel
Hourly
Vitargo, UCAN or SFUELS
UCAN
Drink one serving of UCAN Tropical Orange Energy pre-workout powder 30-45 minutes before workout. During longer workouts, drink a serving every 60-90 minutes, or preload with two servings.
Single-serve packs of olives for a salty, high-fat snack.
Avocado:
Ready-to-eat avocado cups or packets.
High in healthy fats and calories.
Energy Gels:
Look for gluten-free, dairy-free, and low-carb options.
Brands like Huma Gel offer such options made from natural ingredients.
Tips for Canyoneering and Water-Based Activities
Waterproof Containers: Use waterproof bags or containers to keep your snacks and drinks dry.
Meal Planning: Plan your meals and snacks to ensure a balanced intake of proteins, fats, and carbs.
Regular Hydration: Drink regularly, even if you don’t feel thirsty, to avoid dehydration.
Pre-packaged Meals: Consider freeze-dried or dehydrated meals that are easy to rehydrate and eat.
Sample Day Plan
Breakfast:
Protein shake mixed with water
Handful of nuts (salted macadamia nuts)
Mid-Morning Snack:
Beef jerky
Electrolyte drink
Lunch:
Freeze-dried meal (gluten-free and dairy-free)
Coconut water
Afternoon Snack:
Nut butter packet
Dried meat snack
Dinner:
Bone broth
Mixed nuts and seeds
Hydration Throughout the Day:
Regular sips of water mixed with electrolyte tablets or powders
By planning ahead and choosing the right products, you can ensure you have the energy and nutrition needed for your adventure racing and canyoneering trips.
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Are you looking for new ideas?
.For your next workout, check out some of the recipes in ROAR or Eat, Race, Win (written with @dailystews) to get some awesome new treats to try.This Salty Balls recipe from ROAR only has 6 ingredients and doesn’t take much time to make.– 1/2 cup natural chunky almond or peanut butter– 1/2 cup brown rice syrup– 1/2 cup vanilla protein powder (vegan or dairy)– 1/4 teaspoon espresso powder (optional)– 2 tablespoons unsweetened Dutch-processed cocoa powder or coconut or almond meal (for rolling)– Dash of sea salt.I love getting tagged in the photos of your homemade treats like this – let me know which recipes are your go-to!Get ROAR: https://www.drstacysims.com/booksandmore
