{"id":50,"date":"2009-11-08T19:31:40","date_gmt":"2009-11-09T00:31:40","guid":{"rendered":"https:\/\/www.postmodernfitness.com\/?p=50"},"modified":"2014-04-19T19:37:20","modified_gmt":"2014-04-19T23:37:20","slug":"endurance-athletic-nutrition","status":"publish","type":"post","link":"https:\/\/www.postmodernfitness.com\/endurance-athletic-nutrition\/","title":{"rendered":"Endurance Athletic Nutrition"},"content":{"rendered":"<p style=\"color: #444444;\">In preparation to\u00a0<a class=\"broken_link\" style=\"color: #cc0000;\" href=\"http:\/\/web.archive.org\/web\/20100626065259\/https:\/\/www.postmodernfitness.com\/2009\/10\/so-i-went-to-california-in-order-to.html\">ride the Whitney Classic with my brother-in-law<\/a>, I read up a fair bit on nutrition for endurance sports.<br \/>\nHere\u2019s a\u00a0<a style=\"color: #cc0000;\" href=\"http:\/\/web.archive.org\/web\/20100626065259\/http:\/\/www.hammernutrition.com\/za\/HNT?PAGE=HCA_ARTICLE&amp;ARTICLE.ID=2227\">basic article about endurance nutrition from Hammer Nutrition<\/a>, perhaps the best in the business for ultrarunning, cycling and triathlon stuff.<\/p>\n<p style=\"color: #444444;\">My executive summary of what I feel are the more important points:<\/p>\n<p style=\"color: #444444;\">1. fluid intake between 16-28 oz. per hour depending on heat and rider weight. even if you\u2019re sweating a ton, the body can\u2019t absorb more than 28 oz.\/hour.<br \/>\n2. the body can\u2019t absorb as many calories per hour as it is burning, so it doesn\u2019t help to take in lots of calories. you can only absorb 300 cal\/hour and replenishment beyond that needs to be done post-exercise.<br \/>\n3. avoid simple sugars, complex carbs are much more effective fuel because the body is limited in how many simple carbs it can process. So Gatorade actually isn\u2019t ideal here. (Nor is it good as a \u201chealthy\u201d drink for people who aren\u2019t engaged in intense exercise,\u00a0<a class=\"broken_link\" style=\"color: #cc0000;\" href=\"https:\/\/www.postmodernfitness.com\/gatorade-is-not-health-drink.html\">as I wrote recently<\/a>.) Note that I am not critiquing Gatorade in general.<br \/>\n4. exercise over two hours requires protein, or muscles start to break down because the body is digesting them to get sufficient protein<br \/>\n5. soy (or rice) protein is better during exercise. Whey protein is quickly absorbed and better for recovery, and its use during intense exercise can result in problematic byproducts.<br \/>\n6. liquid fuels are preferable to solid fuels during exercise, because they are easier to digest<\/p>\n<p style=\"color: #444444;\">As applied to Graham\u2019s and my riding the Whitney Classic: Since we weren\u2019t riding close to aerobic threshold on the event, the liquid-fuel criteria is less important. And anyway, I see Tour de France riders taking in energy bars pretty regularly, so they can\u2019t be that bad even for higher-intensity cycling. We did energy gels, a few bars, and Hammer Nutrition\u2019s HEED sports drink, along with some protein supplement, and also ate some fruit at rest stops.<\/p>\n<p>&nbsp;<\/p>\n<div class=\"zemanta-pixie\" style=\"margin-top: 10px; height: 15px;\"><a class=\"zemanta-pixie-a\" title=\"Enhanced by Zemanta\" href=\"http:\/\/www.zemanta.com\/?px\"><img decoding=\"async\" class=\"zemanta-pixie-img\" style=\"border: none; float: right;\" src=\"http:\/\/img.zemanta.com\/zemified_e.png?x-id=366245b0-d8b4-4fed-94f8-5df35bdef5a1\" alt=\"Enhanced by Zemanta\" \/><\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>In preparation to\u00a0ride the Whitney Classic with my brother-in-law, I read up a fair bit on nutrition for endurance sports. Here\u2019s a\u00a0basic article about endurance nutrition from Hammer Nutrition, perhaps the best in the business for ultrarunning, cycling and triathlon stuff. My executive summary of what I feel are the more important points: 1. fluid [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[21],"tags":[33,29,22,35,32,40,34,25,23],"_links":{"self":[{"href":"https:\/\/www.postmodernfitness.com\/wp-json\/wp\/v2\/posts\/50"}],"collection":[{"href":"https:\/\/www.postmodernfitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.postmodernfitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.postmodernfitness.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.postmodernfitness.com\/wp-json\/wp\/v2\/comments?post=50"}],"version-history":[{"count":0,"href":"https:\/\/www.postmodernfitness.com\/wp-json\/wp\/v2\/posts\/50\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.postmodernfitness.com\/wp-json\/wp\/v2\/media?parent=50"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.postmodernfitness.com\/wp-json\/wp\/v2\/categories?post=50"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.postmodernfitness.com\/wp-json\/wp\/v2\/tags?post=50"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}