‘What's healthiest on a normal day probably won't earn you your best race,’ says Antonucci. Race-day fuelling is a tricky subject, says nutritionist Lauren Antonucci: on one hand, anything new or different is bad on the other, you can't just eat like usual. But maybe because of the hectic mornings, the rush of endorphins or the confusing calorie maths, mistakes happen. What you put in your body greatly determines what you get out of it.Whether you're running a 5K or a marathon, the food you eat and the fluids you drink on race day can make or break your performance. If eating solids, eat small amounts of solids at one time.Īvoid foods that are hard to digest, high in saturated fats and refined sugars etc. Make solid food consumption the exception, not the rule However, some may feel the need to eat something solid. gels, bars, liquids, and small meals etc.Ī complete diet of liquid fuels is possible to complete most events. Consider a variety of different fuels i.e. OTHER CONSIDERATIONSįlavour fatigue can be a problem if you are racing over 12 -24 hours. When taking liquids you can be almost 100% certain of how many calories you are consuming per hour (provided you don’t over-consume – less than 300 cal.) Taking solids you can never be sure how many calories are being digested per hour. Solids will take longer to digest and will take blood away from the working muscles to digest. You need to ensure that if you mix fuels you do not over consume calories.
Other fuels can be used such as Hammer Bars and Hammer gels. TIP – You have to be consistent with consumption every hour as electrolytes are not stored in the body. Our preference is the Endurolytes (1-3 per hour) as it does not have to be mixed with water and the dosage can be increased easily. (Have 2 water bottles).īoth of these can be used. TIP – separate your hydration from your nutrition to stop confusion. These products are not sweet, which allows easy consumption hour after hour without the sickly sweet taste of gels. If you are riding for more than 5 hours you can make a second bottle that can be handed to you.
#Extreme race food plus
You can consume the relevant % of the bottle per hour which is the only nutrition you will require, plus your hydration (water) and added electrolytes per hour. Sustained Energy will suit the smaller leaner athletes which are able to maintain a higher heart rate.īoth these fuels can be mixed into a multi-hour bottle (3-5Hours). Generally, Perpetuem is our first choice and will suit most Adventure racers. The major difference is that Perpetuem contains Lipids (type of fat). These products only use complex carbohydrates and contain a small amount of Soy Protein. Preferred fuels – Perpetuem or Sustained Energy. Hammer focuses on Nutrition for events that last more than 2 hours. Most Adventure races go for a minimum of 2-3 hours and up to several days. Take 15 minutes to read this information and you will be well prepared to make some crucial decisions that will improve your performance. Hammer Nutrition has put together these 6 basic topics you should know about your nutrition.
#Extreme race food how to
If they spent a small percentage of that time learning how to fuel they would ensure their training is not wasted through bad choices in nutrition.Īt Hammer, we have had 34 years of success in advising Endurance Athletes with nutritional information. Many athletes focus on the relentless pursuit of training hour after hour, day after day and neglect the importance of nutrition. Failure to address this from day one will no doubt be a recipe for disaster.
If you are a long-distance Adventure Racer, the importance of your choice in nutrition is vital to success. Jarad Kohlar– Australian Champion Adventure Racer I can say that nutrition is the key to performance, without a great nutrition product I would never achieved what I have. “I have been travelling and racing around the world in all types of Adventure Races for the last 8 years. If you are looking for the leading proven Endurance fuel for Adventure Racers in the world, your search is now over. There are no additives, colourings, added simple sugars, or anything harmful to the athlete’s performance. Hammer Nutrition products only use ingredients that aid or improve an athlete’s performance. Your sports nutrition needs to supply the best possible ingredients in the right format to meet the athlete’s requirements. Adventure Racing demands a high level of performance from your body.
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