Q&A: Nutrition Tips for Ultra-Endurance Athletes
Q: Along with three members of my firm, I'm doing a fundraiser in which we'll be riding "big wheels" for 48 hours. We ride an hour, then we're off for three hours. Very grueling, very little sleep. I need help in nutrition before/during the event. – Philip, Denver, CO
A: The key is to start planning your nutrition way before your event. A few strategies:
- Make sure to recover from each training session with 20-30 grams of protein and 40-90 grams of carbs.
- Eat enough carbs leading up to the event on a daily basis.
- On the day before your race, carbs should dominate your meal make-up.
- On the day of your event, try to ingest 45-60 grams of carbs every hour during the race and replace fluids to match your sweat rate with sports drinks.