10 Principles How to Fuel for Performance

Nutrition Series 

Part I

Fueling for performance depends on the duration and the  type of activity you’re doing: endurance, high intensity, strength, etc. Nutrition science for health and performance continuously evolves as research continuously is published. However, the basic principles remain relatively the same. Whether you are a beginner exploring how to fuel or aiming to elevate your performance to the next level, here are some universal, useful principles I've gathered over the last three decades I have been competing in endurance esports that can help maximize your energy output, recovery, and overall performance.

10 PRINCIPLES:

1. Know your numbers

• Track your carb needs per hour
• Track your hydration needs per hour
• Track your electrolytes, particularly sodium, needs per hour
• Once you know your numbers, begin to optimize your intake in training 

2. Know how you’ll hit your numbers

• Practice your fuel sources: chews, gels, bars, liquid nutrition, fruit, candy, chips, solids, etc.
• Practice with your pack, belt, and/or bottle.
• Ex. I use ultimate direction bottles while racing on trails up to the 50M distance. I use UD hydration packs always for training in trails or mountains to carry weight and/or reserves for emergencies. 
• Once you’re more efficient: you can opt for gels and/or liquid nutrition at race pace.

3. Be prepared to adjust

• Things can go wrong on race day. They usually do the longer the duration of the race event. Don’t stop fueling or hydrating. Learn to adjust in training so you can adjust on race day.

4. Train your gut

• Generally, caloric needs increase for anything over 90 minutes.
• The standard for carbohydrates was 60g/hr. Some age groupers are now able to consume 80-100g/hr. Some elites/professionals are pushing 120+g/hr.
• Be patient. It takes time to be able to increase your carb intake and teach the gut to process more carbs. Find the ideal number for you.
• Practice your race strategy in training.
• Heat, humidity, altitude, intensity, and race day nerves impact how your GI tract processes nutrients. Practice and train it. Please re-read this line. ALL these factors are the common reasons athletes have GI distress during their races --- they didn't take into account, train for these factors, and/or adjust for these factors. It matters. 

5. Prepare your crew (ultras)

• Share your detailed plan in advance. Spreadsheets work great.
• Have a back up plan for worse case scenarios. 

6. Carb load

• Carbs are focused generally 2 days out.
• Practice with liquid and solid carbs.
• Note: not all carbs are equal. There’s simple vs complex, soluble fiber vs. insoluble fiber, and different types of carbs (monosaccharides) other than glucose. Get familiar with what works for you in training before race day. 
• Race week should be healthy, balanced like your regular routine.

7. Stay Hydrated

• Preloading hydration the 2 days before is just as important as preloading your fueling. 
• Stay on top of your hydration hourly during training and race day based on your needs (your numbers) and adjust based one environmental factors. 

8. Pre-race breakfast

• Practice timing and amount during training.
• Race morning nerves will impact how you process nutrients therefore practicing is key.
• Ex. What I do for a road or trail half marathon or marathon: 
• 90 minutes or more before: 200-500 Cal 
• 5 minutes before: 100-200 Cal simple carbs such as a gel

9. What about caffeine

• Know your tolerance.
• Recognize your caffeine sources add up.
• Practice your strategy in training.
• Adjust with the course profile, your tolerance, and with heat as needed.
• Race morning nerves impact how your GI tract processes nutrients.

10. Fuel Recovery

• Prioritize your protein intake.
• Celebrate, however, prioritize a healthy, balanced meal. The more ideal your nutrition is after your key training sessions or race day, the better equipped you are to recover and be ready for what is next. 

Next up: 6 Tips How to Strategize your Fueling Strategy. 

If you are interested in learning a more detailed way how to optimize your nutrition, this is included in my coaching programs for my athletes. Email or message me your goals for your goal race and let's explore if my coaching program if the right fit for you.