QOTD: What are your go to vitamins, dietary supplements, protein powders/liquids, and/or nutrition bars/energy gels do you use during training/events? What benefits do you look for and get from them? Any other go to recovery items besides the standard beer and chocolate milk?
For those that run ultra's, duathlon's, triathlon's does your nutrition intake change by events and distance?
One of my favorite topics, so excuse the long post if you're not interested (and be forewarned it contains MATH
).
My choices for pre-event and during the event are based on a compilation of energy use calculations from different sources. I like to start with the during the event calculation.
First I take my body weight in pounds (161) and convert it to kilograms (161/2.2 = 73.2)
I then input the distance I'm running in kilometers (marathon = 42.195)
Mulitply the distance in kilometers your are running by your body weight in kilograms (73.2*42.195) and this gives us the total kcal burned during the event (3087.9)
Next it's necessary to make an estimate as to how much leg muscle mass I have and possible carbohydrate storage.
Take body weight (73.2) and multiply by 0.21 if male (or 0.2 if female) which gives us 15.4kg (the estimated muscle mass). *This number is an assumption based on an average body type
Multiply the muscle mass by 80 (15.4*80) to get the estimated CHO Storage in Legs (1229.5 g)
Next input your estimated VO2max (mine is 57 based on a calculation using my age, body weight and resting heart rate). *Boo Garmin 620 heart rate strap broken!
Take VO2max and input into the calculation for vVO2 (m/s) = 2.8859 + 0.0686 * (VO2max-29)
My vVO2 (m/s) is 4.8 m/s
Convert to mph (4.8*2.23694) = 10.75 mph
Convert to pace (60/10.75) = 5.58 (Minutes in decimals) or 5:35 min/mile vVO2
Next it's necessary to determine what % VO2max (pace) you are attempting to run the distance at. For me I will be doing the following...
Pace @ %VO2max (mph) = 10.75mph*0.71 = 7.63 *My 71% VO2max was determined based on finding a finishing time that correlated with my goal. I have %VO2 max calcs from 55-85%.
Pace in min/mile in decimals = 60/7.63 = 7.86 or 7:52 min/mile
Next calculate the total time of the event = 7.86 min/mile*26.2 miles = 205.9 minutes
Convert to hours = 205.9/60 = 3.43 hours
Convert to time = 3:25:55
Here is where the math gets more interesting...
Take your total estimated kcals burned (3087.9) and multiply it by 5% less than the % VO2max (pace) at which you plan to run the event at. For me 3087.9*((71-5)/100) = 2038.02
Thus, my estimated CHO use for running a marathon at my fitness level for the pace I desire will burn an estimated 2038.02 carbohydrates.
Subtract out my storage based on leg muscle mass (2038.02-1229.5) = 808.56 kcal carbs needed
Subtract out 100 kcals from liver CHO storage (808.56-100) = 708.56 kcals of carbs needed to complete race at desired pace
Divide kcals of carbs needed by time in hours to complete race (708.56kcals / 3.43 hours) = 206.5 kcals / hour
Convert kcals of carbs into grams of carbs (206.5 kcals / 4 grams) = 51.6 g carbs / hour
Thus, to finish my marathon at my fitness level at my desired pace and with my current body statistics, I need to consume 51.6 g carbs per hour.
To back calculate, if I were to go into the marathon with normal CHO storage in my legs and didn't take any carbs in while racing I would crash at 15.8 miles (((1229.5/2038.02)*3.43)*60)/7.86 = 15.8
Some important things to note:
-If I consume 52 g carbs per hour I need to drink 26 ounces of water (It takes 1 ounce of water to absorb 2 g carbs). However, if it is a hot race this ratio will need to increase (thus water intake increase) because other parts of your body will require more water. But if you dehydrate and then consume carbs the body takes precedence for gut absorption and pulls water away from the muscles thus dehydrating your muscles at a faster rate (a vicious cycle).
-You can also roughly back calculate if you were to change your carbs/hour as to when you would crash based on your estimated pacing at your fitness level.
-In the past I have used e-Gel brand because of the smooth consistency, the mixture of carb sources (82% Maltodrextin / 18% Sucrose), higher content per package (37g carbs and 150 cals), Vitamin B6 which helps in the energy transfer process, amino acids aiding in decreased recovery timing and higher than normal sodium and potassium content.
-The average marathon runner finishes in between 60-70% VO2max. If you are new to the distance, you are likely to be on the lower side. The elite marathon runners are capable of running at 81-85% VO2max. You should only be in this area as a possible goal finishing time if you are a seasoned veteran or truly a naturally gifted athlete.
BUT, I'm trying to move away from being dependent on in race gels and trying to carb load prior to the race (hence the mention of normal CHO leg storage). A carb loading procedure on the day prior, if done appropriately, has been shown to increase leg muscle CHO storage by as much as an additional 90%! That means instead of 1229.5 g carbs I could store 2336 g carbs (1229.5*1.9). Theoretically, this means I could run at 81% VO2max and finish at 3:01:17 without taking in any carbs (but I'm not physically capable of that pacing yet, so carbs would not be my limiting factor, rather running efficiency, etc. would be instead). Here is the calculation to get there.
Much quicker calculation, but I'm attempting to use the Western Australian carb loading procedure (massive carb loading day prior to event primarily through liquid carb source).
It recommends 10.3g carbs / kg body weight (10.3*73.2) = 753.8 g carbs
80% should be in liquid form to reduce bulk on day prior to race (753.8*0.8) = 603.0 g carbs
Total calories of carbs (603*4) = 3015 kcals carbs
Carbs should be approximately 90% of the diet (3015/0.9) = 3350 kcals consumed in day prior
Calories from Protein and Fat is 10% (3350*0.1) = 335 kcals
Protein (g) is (335/4) = 83.8 g Protein
Fat (g) is (335/9) = 7.8 g Fat
Thus my diet on the day prior to the race would consist of:
83.8 g Protein
7.8 g Fat
150 g carbs from food based sources (potato, bread, spaghetti, etc.)
603 g carbs from liquid source (I use E-Fuel, for many of the same reasons as E-Gel). I was thinking of using UCAN but at this point can't justify the price difference until I know this method will work for me.
My goal is to be able to carb load prior to the event, and then take in minimal fueling during the race (including sodium, potassium, and some carbs) with the goal of reducing carbohydrates as a limiting factor to my performance.
The morning before the race I typically consume a bagel with peanut butter and honey and a banana. I also drink 20 ounces of water 2 hours prior to the last time I can get to a restroom. I take in no more water until 15 minutes prior to the race when I consume one E-Gel with 8 ounces of water. I typically consume between 4-5 ounces of water per mile (more if it is hotter out, but never to the point that I feel sloshing in my gut).
Again apologies for the long post, but hopefully you enjoyed my reasoning on my in race consumption.
I stumbled all over the place, but managed not to fall. Needless to say, those shoes went straight in the washer when I got home.
