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<!DOCTYPE html>
<html lang="en">
<head>
<!-- Global site tag (gtag.js) - Google Analytics -->
<script async src="https://www.googletagmanager.com/gtag/js?id=UA-138978934-1"></script>
<script>
window.dataLayer = window.dataLayer || [];
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<title>
How to Fuel an Ultramarathon
</title>
<meta charset="utf-8">
<meta name="viewport" content="width=device-width, initial-scale=1">
<link href="css/fuel.css" rel="stylesheet" type="text/css">
</head>
<body class="primary-container">
<div class="fullwidth">
<h2 class="title">
How to Fuel an Ultramarathon
</h2>
<p class="subtitle-text">
The basics of nutrition for ultramarathon running. See coach Jason Koop's <a href="https://trainright.com/blog/" target="_blank">ultrarunning blog</a> for more detailed information!
</p>
</div>
<div class="halfwidth" onclick="whatYouNeed()">
<div class="title-container">
<div class="halfwidth-title">
<h2 class="subtitle">
What You Need
</h2>
<p class="subtitle-text">
Food & Fluids
</p>
</div>
<div class="halfwidth-title">
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</div>
</div>
<div class="displaycontent">
<h3>
<u>Food</u>
</h3>
<p>
All runners need to consume about <u>240-260 Calories per hour</u> when they
run more than two hours. These Calories can come in just about any form:
<ul>
<li>gel packets</li>
<li>hyrdration and electrolyte drink mixes</li>
<li>peanut butter and jelly sandwiches</li>
<li>McDonald's hamburgers</li>
<li>you get the idea...</li>
</ul>
What many runners struggle with is
figuring out what to eat. Different foods work for different people because everyone has
a different digestive system (see more on how to adapt your stomach in the 'How To Prepare'
section). It comes down to trial and error. You have to try a lot of different foods to see
what works for you!
</p>
<h4>
Energy Gels vs. Real Food
</h4>
<p>
Energy gels and chews (think GU, Spring Energy, Hammer Gel) and regular foods are two different ways to
go about getting in Calories. You can also use some of both! The key is to find a combination
that is <u>sustainable</u> (i.e. your body can handle it) for however long you are
running.
</p>
<p>
Energy gels and chews are easier to eat and easier to digest. The carbohydrates can enter the blood
stream in about 6-8 minutes whereas normal food takes about 15-30 minutes. However, energy gels
and chews typically contain unnatural ingredients that don't agree with many runners' stomachs for a
sustained period of time and are not as substantive as real food. While real food is harder to chew and
swallow while on the trail, it is certainly a better option if it will help you avoid GI distress.
</p>
<h3>
<u>Fluids & Electrolytes</u>
</h3>
<p>
The amount of fluids and electrolytes that a runner needs to consume is very individualized because
different people sweat at different rates (see information on the sweat test in the 'Train Your
Gut & Sweat Test' section). The goal for all runers should be to <u>replace about 90-95% of lost
fluids</u>. Runners should not replace 100% of lost fluids because there is water loss from water stored in fat
and carbohydrate that does not need to be replaced.
</p>
<p>
Runners should be careful to not drink too much water to avoid hyponatremia, a condition which describes
low blood sodium. Hyponatremia can be a life-threatening condition, and it is the primary motivation
for electrolyte replacement. The primary electrolyte lost in sweat is sodium (the other electrolytes are
not as important). Runners should make sure that they eat salty foods or take an electrolyte
mix or supplement that replaces sodium lost in sweat. Again, different people lose different amounts of sweat.
Saltier sweaters (people with salt stains on their clothing) should take in more sodium.
</p>
<p>
Runners should be cognizant that fluid and electrolyte needs will vary with varying conditions, especially changes
in ambient temperature (see 'How the Body Works' section).
</p>
</div>
</div>
<div class="halfwidth" onclick="howToPrepare()">
<div class="title-container">
<div class="halfwidth-title">
<h2 class="subtitle">
How to Prepare
</h2>
<p class="subtitle-text">
Train Your Gut & Sweat Test
</p>
</div>
<div class="halfwidth-title">
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</div>
<div class="displaycontent">
<h3>
<u>Training Your Gut</u>
</h3>
<p>
The stomach is adaptable. Just like legs and lungs respond to workout stimuli, the stomach responds
to digesting food in tough situations (i.e. while the body is moving). <u>Runners should place the same amount of
energy and focus into training their stomach as they do into training their bodies</u>.
</p>
<p>
Just as you run as fast or faster in training than you do on race day, you need to eat as much or more
Calories per hour during training than you will need to on race day. This stimulus will get your body
used to digesting an adequate amount of essential Calories while on the run. See the 'What You Need' section
for food options.
</p>
<h3>
<u>Sweat Test</u>
</h3>
<p>
All runners lose fluids and electrolytes in their sweat. Performing several sweat tests at
different temperatures will inform you how much fluid to replace. Here's how to do it:
<ol>
<li>Weigh yourself nude right before a run.</li>
<li>Go do a one hour run at EnduranceRun (ultra race pace) intensity.</li>
<li>After the run, strip down, wipe down any sweat, and weigh yourself nude again.</li>
<li>Subtract your end weight from your beginning weight. Convert the weight to ounces (one pound equals 16 ounces or 1 pint of fluid). <u>This is your hourly sweat rate in those specific conditions</u>.</li>
<li>Aim to replace about 90-95% of those fluids (see 'What You Need' section on fluids for explanation)</li>
<li>Repeat the test in different conditions, ideally 10 degree Fahrenheit differences.</li>
</ol>
Figure out how much fluid you need. 10 or 20 degree increments. 1 hour. 16 oz = 1 pint of fluid.
only replace 90-95% of fluid because there is fluid loss in metabolic processes in body => food breakdown
non-functional water. hydration needs can vary throughout the race
</p>
</div>
</div>
<div class="halfwidth" onclick="howTheBodyWorks()">
<div class="title-container">
<div class="halfwidth-title">
<h2 class="subtitle">
How the Body Works
</h2>
<p class="subtitle-text">
A Delicate Balancing Act
</p>
</div>
<div class="halfwidth-title">
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<div class="displaycontent">
<p>
When concerned with nutrition, the body part most runners are concerned with is their stomach.
However, it is important to understand how the body allocates precious resources to the stomach
so it can digest food. The body has a fixed amount of blood and it must allocate the blood to
different parts of the body:
<ul>
<li>brain (you need to be able to make decisions)</li>
<li>musculoskeletal system (you need to contract muscles to move down the trail)</li>
<li>surface of the skin (this is how you regulate body temperature - stay cool!)</li>
<li>stomach (digest food)</li>
</ul>
The stomach is the last system that the body worries about giving blood to, and for good
reason. Your body wants to make sure you survive: you need to think, move, and not
overheat. Digesting food is not very important.
</p>
<p>
Runners must conduct a fine balancing act where the body does not allocate too much blood to
any one area. That means you must keep your body cool, and not run faster than your fitness level.
The biggest challenge with this balance is that it changes with varying conditions. As the temperature
rises, runners must take in more fluids and be more aware of their body temperature because they will
sweat more and therefore lose more fluids (see 'How to Prepare' section on the sweat test).
While ambient temperature is the primary game changer, the balance must be adjusted for
varying intensity, altitude, humidity, and stress levels as well.
</p>
</div>
</div>
<div class="halfwidth" onclick="howToAdapt()">
<div class="title-container">
<div class="halfwidth-title">
<h2 class="subtitle">
Shit Happens: How to Adapt
</h2>
<p class="subtitle-text">
Upset Stomach & 'Bonking'
</p>
</div>
<div class="halfwidth-title">
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</div>
</div>
<div class="displaycontent">
<h3>
<u>Dealing with an upset stomach / GI distress</u>
</h3>
<p>
Most runners deal with an upset stomach at some point. How should you go about
fixing this very frustrating problem?
</p>
<p>
First and foremost, <u>slow down AND cool off</u>. To get more blood to your
stomach to digest food, you need to take it easy on other systems using blood
(see 'How the Body Works' section).
</p>
<p>
There are various home remedies that runners swear by. Some like a carbonated
beverage like gingerale or Sprite. Others use Tums or other over-the-counter
drugs to placate the stomach. You must be willing to try something.
Be sure to consider how your change in nutrition
at this point in time will affect other things. For example, if you stop eating
for a significant amount of time so your stomach can feel better, you cannot move
very quickly because your body will not have many Calories to burn.
</p>
<h3>
<u>Bonking</u>
</h3>
<p>
The term 'bonking' means a strong lack of energy. This happens when the body does
not have fuel to burn. Runners feel tired and lackluster, and sometimes even sleepy.
To fix this common problem, <u>slow down and eat</u>! Your body needs more Calories to
burn, so give it some. Energy gels and chews are helpful in this situation because
they absorb into your bloodstream quickly and can get you perked up in about 10 minutes.
If you don't have energy gels, eat whatever food you have. Just know that you need to slow
your pace until your body has rebounded and has more energy to move faster.
</p>
<p>
To prevent bonking, make sure you are eating enough Calories consistently (see
'What You Need' section).
</p>
</div>
</div>
<footer>
<p>
All icons are from <a href="https://thenounproject.com">The Noun Project</a>.
</p>
<p>
Spencer Wegner | Complex Leadership Challenges | Spring 2019
</p>
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