The Science Behind Race Day Nutrition
This is a remarkably common problem among athletes who experience difficulties at the ironman distance. After extensive preparation and the enormous expense to compete at the event, we are derailed by the one system we likely have given little thought to during the time leading up to the event. Yet a significant number of athletes are unable to race to their potential because of nutritional or gastrointestinal issues on game day.
In order to fully understand the problem, I think it is helpful to discuss the physiology of nutrition during endurance events.
Most people maintain normal gastric emptying and intestinal motility by remaining below a heart rate which corresponds to less than 70% VO2 max effort. If you don’t use physiologic testing to facilitate training, this corresponds to approximately 80% of your maximum heart rate or the effort commonly referred to as “steady”.
Both science and personal experience suggest that intermittent high periods of exertion (surges) slow your gastric absorption and intestinal motility more than a higher average constant heart rate without surges. In other words, an average hr of 140 that includes several periods of 170, will shut your gut down more than a steady average hr of 145.
The delivery mode of your nutrition plays an important role as well. Many people have different types of nutrition on the course: liquids, solids, gels. If your choice is not the nutritional smorgasbord, a common practice is to create a bottle with a highly concentrated solution. If this method works for you, then that is great. But be careful. Many people fail to dilute the concentrated drink adequately.
Historically, many scientific studies show that the ideal drink concentration should approximate a 6-10% solution. What may be confusing, is that different phrases are used to describe energy replacement drinks in terms of the amount of carbohydrates contained in the drink. In truth, the key to concentrated solutions is adequately balancing osmolality. Whereas % concentration is a measure of the weight of the carbohydrates diluted in the water, osmolality is the density of the particles dissolved in the solution. Based upon the type of carbohydrate (sugar) dissolved in the drink, a 6% solution can have a different osmolality. The intestines absorb solutions when osmolality is nearly the same found naturally in the body (isotonic), or 300 mOsm/kg. If a solution is significantly less than this (hypotonic solution), your digestion is slowed to allow the body to add electrolytes until it reaches 300mOsm. If the solution is significantly higher than 300 mOsm (hypertonic), than the body absorbs water from your system to dilute it. In either case, the digestive system is slowed more than a nearly isotonic solution. Some companies take the guesswork out of the equation for you and deliver their product with this in mind (Infinit, Hammer).
Nutritional content plays a key role as ell. If you can eat steak and a milkshake during the race, then more power to you. But, if you’ve read this far, you either fear or have experienced nutritional issues and may find these next few points helpful. Your GI tract doesn’t consider all calories equal. Protein and lactose containing foods delay transit time and slow absorption. Large doses of fruits, vegetables, and high fiber foods may have the opposite effect – but just as undesirable. Therefore, avoid these food types 24 hours before race day and during the race.
As far as caloric intake per hour goes, this is highly variable. A common goal is to consume 200-300 calories/hour during the bike and significantly less on the run. I believe your race and run performance will go up as you are able to SUCCESSFULLY take in more calories. “Successfully” is the important concept; it isn’t “take in calories at all cost.” If your digestion tract is not absorbing, then continued intake can make things worse. Belching and reflux can be a sign things are backing up. Flatus or “passing gas” is usually a sign that the digestive tract is moving things in the right direction. We’ve all experienced passing those athletes!
There is evidence to support that increasing caloric absorption is trainable. However, my experience indicates that athletes able to accomplish this are very disciplined on the bike and keep their heart rates steady and aerobic.
Here is an exercise to try over the next few weeks:
Plan a “big day” training session to determine the heart rate you can digest food. Begin with a long continuous swim, holding the 100 m pace you expect to race. Then, eat a huge amount of food, including milk and lots of protein immediately prior to riding at the highest heart rate you plan to hit during the race. Take in your normal drink at your hourly caloric goal rate during the race. The key to this exercise is to create a “full” feeling in your gut before you begin the ride. This assimilates what can happen to the majority of triathletes who come to the sport with no swim background and typically swim with a high heart rate swallowing air during the first discipline. The subsequent mad dash through T1 only aggravates the condition. By recreating this scenario, you will gain some idea of how hard you can go and keep the GI system rolling. This can be a healthy reality check prior to your key race day.
Here are some tips to consider if you have stomach problems during a race:
- SLOW DOWN-this is key. As your heart rate rises, blood is shunted from your intestines, effectively stopping absorption.
- Avoid high effort/hr surges. Lactate accumulation in the blood slows gastric emptying.
- Remain adequately hydrated. The total volume of liquid ingested counts and includes both sports drink and water.
- Wait adequate time for your intestines to “wake up” after swimming before taking in calories. -This is confirmed when you are passing flatus, as opposed to belching.
- Urinate…a full, distended bladder can increase the distension in your abdomen.
- Loosen up the race belt and drawstring of shorts from around your abdomen.
- Optimize the osmolality of your drink.
- Unless you have prior success, avoid protein, lactose and fruits/vegetables on race day and the preceding 24 hours.
Hope this is helpful and best of luck in your upcoming races.