Nutrition

Everyone has their own ideas of what (and what not) to eat and drink before, during and after a long distance event. Below, Richard Brown, winner of the RWA Long Distance Championship 10 times and the UK record holder for 100 miles (16 hr 50 mins) and holder of the 200km record (22 hr 40 mins) offers his thoughts. It is down to personal preference and the UK Centurions do not necessarily agree or endorse and advice or ideas put forward on this website. Food & Drink Warning What suits one individual may not suit another. The ideas that follow attempt to be objective but inevitably reflect personal knowledge and experience (some good, some bad!). Please treat with care and bring your own experience to bear. Summary Every stomach reacts differently and you need to find out in training what suits you. Drinking enough before the event (a litre of no more than an 8% carbohydrate solution with a small element of sodium to aid absorption) will get the system into gear. In an event at least 1 litre should be drunk every hour and over twice that amount may be needed in hot conditions. The solution should be only about 4% if full absorption is to occur. Protein as well as carbohydrate intake is needed in ultra events along with appropriate fats such as fish oils and vitamin and mineral supplements. If problems occur, reduce speed but keep going and drink simple sugar solutions. Probably avoid anti-inflammatory and pain killing drugs. Only drink fizzy drinks to clear wind as they make you feel full; do not have much tea or coffee as they are diuretic. After the event rehydrate, take glutamine and then eat and drink as much balanced food as you like! Section 1:General Balancing energy intake with energy usage: almost impossible in an ultra event; but it suggests the importance of even paced walking to conserve energy use plus regular liquid and solid intake to minimise energy depletion. Glycogen: useable energy is stored as glycogen (useable carbohydrate) around the muscles and the liver; if the use of glycogen is excessive then eventually the stores will be depleted and the "wall" will be hit; sustainable even paced walking will minimise depletion and enable both sets of glycogen stores to be accessed; training based on quality and quantity will also train the body to access the liver glycogen and, more importantly, the fats stored around the muscles (intra-muscle triglyceride), converting them into useable energy; long runs/cross country events are needed at the start of the season to help train the body to get into the routine of accessing and converting fats; remember that even an athlete with only 5% body fat has enough energy stored in that fat to walk 100 miles; so accessing and converting fat is the key to sustainable walking; we can never take on enough

carbohydrate in an event - we would be too stodged! - and our stores of glycogen are not enough for long ultras; however the conversion of fat takes time and we need carbohydrate intake as well. Complex carbohydrate: this is better than simple sugars as it provides a steady stream of useable energy; large amounts of simple sugars (candies, sweet drinks etc) swamp the system with immediate energy and this stops the body converting carbohydrate to useable glycogen; it then takes time for the system to get going again and the energy gap can again result in the "wall" (remember the Tour de France winner that almost blew the race by taking his final shot of coke too early while climbing a stage in the Pyrenees and almost grinding to a halt with 1km to go); complex carbo bars, cake, sandwiches, malt loaf, rice pudding, mashed potato are good forms of complex carbo. Add some honey for quick and easy absorption and you have a good energy intake. The importance of protein: massive degradation of the muscles takes place in an ultra event - viz the evidence from biopsies; recent research stresses the importance of minimising this degradation and encouraging the repair of muscles through protein intake during an event; performance has been shown to improve with regular protein intake; cheese (in sandwiches or with mashed potato as suggested above), protein bars (though they can be excessively chewy!) yoghurt and soya protein drinks are options (many protein drinks are based on milk and this does not agree with everyone); soya has also been shown in tests to be a readily absorbed form of protein; remember that it takes at least 8 hours for meat protein to clear the gut, so a ham sandwich will only be of use much later and meanwhile will have required a lot of effort in digestion the basis of the Atkins dietbut we are not dieting!). Protein can be used as energy (though it ultimately becomes fat) so it may be better to err on the side of taking in larger amounts of soluble protein than you have been used to; however the process of conversion takes time, so a balance of food supplements is needed. Fat: it may seem strange to take fat in a race, but the conversion of protein and carbo requires fat and the body is used to receiving some in most meals, so why distort its natural pattern (in a race there is enough to upset the system and if we can keep some things constant then so much the better - one reason why experimentation in a race is not recommended); digested fat can also supplement body fat. As noted above, intra-muscle triglyceride is a vital source of fuel during a race. Without it, the glycogen stores would be drained much faster. Various studies have shown that over-trained runners often have depleted intra-muscular triglyceride levels. Healthy fats can be found in olive oil, nuts and fatty fish such as mackerel, herring, sardines and salmon. DHA, one of the important fish fats, is a constituent of nerve cell membranes - for which there is no alternative - and has been linked with a healthy cardio-vascular system and brain. (The brain consists of 60% fat and needs specific fats to operate smoothly.) The other important marine fat is EPA and both are members of the long-chained, unsaturated fats called Omega-3. EPA helps lower unhealthy LDL-chloresterol levels while the Omega-3 group help combat arthritis. (The vegetarian form of Omega-3 is ALA but this needs to be converted to DHA and EPA to be useful and the conversion is slow.)

Supplements; vitamin and mineral supplements are necessary for all athletes engaging in heavy training and competition; the high metabolic rate results in us needing more of everything but equally we are restricted in the amount of bulk we can take on board; certain vitamins and minerals are needed in greater quantities by athletes (iron for example is thought to be degraded by the compaction of running if less so by walking); our immune system is under great pressure (most athletes have been shown to have a depleted level of zinc, for example, so necessary for tissue repair); equally we cannot hope to take on board all the nutrients we need during a race - balanced meals are not possible; certain trace elements such as copper also assist the energy conversion while potassium alleviates cramp, zinc helps the muscle repair process etc; vitamin and mineral supplements are therefore recommended in events; similarly recent research has shown that performance can be enhanced by an intake of amino acids (the building blocks of protein) before and even during events. A quick word about creatine as a nutritional supplement. It is an amino acid and can be produced by the liver from protein that is found in certain meats and fish. It has been suggested that it helps the body store carbohydrate and hence increase energy supplies. "The depletion of a chemical called adenosine triphosphate (ATP) in the muscles will result in fatigue. Creatine is used to make more ATP so they can keep working" (University Medical School Aberdeen). Some suggest that the body's natural water balance is thrown off kilter in regular exercisers. This may be because a 5 gram tablet compares with the total of 120 gram stored in a 70 kg (11 stone) man and substantial extra liquid intake is needed to ensure absorption and minimal adverse effects on the kidneys. Stimulants: dangerous even in small doses, such as regular intakes of coffee; what happens when the stimulant stops?; also over a period of time the body ups the ante and requires even more of the drug; Anti-inflammatory drugs; these can alleviate the onset of muscular inflammation; however, most have side effects on the stomach lining and can cause digestive problems (Arthrotec is a slower release anti-inflammatory). While these non-steroidal anti-inflammatory drugs (NSAIDs) reduce the symptoms, they do not eliminate the underlying disease. The same applies to pain killers/suppressants such as aspirin and ibuprofen; better to be aware of problems than suppress the symptoms? The Germans and others have experimented with enzymes (notably proteolytic enzymes). It has been estimated that the body contains at least 50,000 different enzymes and these help orchestrate the countless biomechanical reactions that control the workings of the body, including the control of inflammation and the immune function. Some research suggests that naturally occurring enzymes modulate the inflammatory process, increasing the flow of oxygen and nutrients to the affected parts, help break down cellular debris and hence the passage of waste through the lymphatic system. However, not enough is known about the potentially powerful effects of enzyme supplements. Proteolytic enzymes are available commercially as Wobenzyme. Section 2: Before the race The build up: protein and carbo intake a couple of days before the event can be more effective than a blow-out the day before; it takes time for food to reach the

muscles as glycogen and carrying around a lot of bulk from the day before results in heaviness and the toilet! The 4 hours before the event: there should be no substantial meal within 4 hours of an event (some say 2 hours but I suggest longer); any food should be easily digestible, eg. cottage cheese, mashed potato, rice, yoghurt; the last can help neutralise the stomach acids that come with pre-race nerves and ensure the digestive system is in balance. I sometimes take an omelette as a main meal on race day, but while they are easy to eat and don't require the same mechanical breakdown as solid food, one of the components - sulphur- in eggs is slow to digest. A litre of a slightly isotonic solution (no more than 8% solution is recommended) should be taken in the hour before the start (some recommend 500ml but this will depend on ambient conditions as well as personal preferences; in my opinion it is better to err on the side of extra liquid); even more liquid might be needed if it is a hot or muggy day or you are well dressed - perhaps ready for the night. The stomach needs to get into gear to take on board the large amount needed in the race (see below) well before the race. The isotonic solution (100mmol of sodium per litre) will result in twice the amount being let through than if plain water were taken. There is no absorption from the stomach (gut), fluid has to pass into the small intestine from where it is taken into the bloodstream. Section 3:During the event Drink: controlling the intake of liquid is the most important single factor that will determine success of failure; too little drink before the start and over the first couple of hours and the body will overheat, dehydrate and run out of energy; too much liquid or liquid of an excessive concentration or not drinking before the race to open the gut will result in the stomach overfilling, heaviness, stomach cramps and eventual vomitting. Once the event is underway, drinks every 20 minutes (about 300ml) might be the aim unless the weather is very hot; regular drinking will keep the flow and absorption process going. At even moderate sweat rates delaying drinking for half an hour means you will be in deficit. Remember that the caffeine in coffee, tea and coke is dehydrating. Fizzy drinks may make you fill up with gas rather than liquid and should only be taken in weaker solutions to help clear wind. During the night or in cold spells, drinks should be gently warmed - stomach cramps can be caused by cold liquids hitting them more than by outside chills. During the event the drink has to be hypotonic, ie. less concentrated than the blood. If it is more then fluid will be taken from the bloodstream to dilute it before it can be re-absorbed. This sugests a low carbohydrate level (say 4%) with a small sodium component (not to replace sweat but to aid absorption). With training the loss of electrolyte decreases as the body adjusts. There is also an increase in an anti-diuretic hormone which acts to make it easier for the kidneys to pass water back into the bloodstream. Additionally some additional protein may be retained in the bloodstream. The body dissipates the heat it generates in a race in a variety of ways: by radiation (about 60%), convection (about 15%), conduction (about 3%) and by the evaporation of sweat (about 20%). At rest we loose about 150ml of sweat per

hour, but running in hot conditions can raise this to over 2 litres. Since we only have a blood volume of about 5 litres, it is obvious why we need to take on so much liquid. 5 litres of blood is in anycase insufficient to fill all our blood vessels so it is distributed to where it is needed at any time. At rest this means the gut, liver and other organs but during exercise there is redistribution to the muscles and the skin. The reduced flow to the stomach is one reason for gastrointestinal problems. Under dehydration, blood flow is insufficient and, with preference being given to the muscles, the skin is deprived thus limiting heat loss. It is no good waiting till you feel thirsty; by then it is too late; drinking a litre an hour should be the minimum objective in all races. Food should also be taken about every 30 minutes; liquid by itself will not provide enough energy and will slop about in the stomach unless it is mopped up; eating little and often will help the system cope and keep a steady supply of energy flowing. Practice eating while walking in training; if in an event it becomes difficult, slow the walking and eat; don't stop because this can result in blood pooling in the feet with the result that you feel faint or could get cramps. Dealing with problems: the stomach will be churned during the event, the diet will be different than usual and it is quite possible that problems will arise to some extent; the secret is to manage the process; only personal experience, trial and error on food and drink during long training events and finding what suits the individual offers a long-term answer; experimentation in a race has to be avoided and the experimentation in a training session or non-critical race has to be relevant and long enough for the event (difficulties sometimes seem to set in after about 8 hours, so experimenting over a 6 hour training session for example, will not reveal the potential problem); keeping to a well-tried formula in the event pays dividends - even if it seems boring; If stomach cramps start: cut back on the liquids. just drink some fizzy water to help relieve wind, go slower and consolidate for a few laps; then perhaps try some yogurt (to rebalance the stomach acids), or cheese (the fat absorbs acids), or white soft bread to soak up the liquids; coke/lemonade can also relieve wind; If the kidneys hurt: this may be due to dehydration; or it may reflect an excess of salt that needs to be flushed out with preferably slightly fizzy water; If vomit: Don't worry; it has happened to most of us and is just the system clearing itself out; so slow down. rebuild with fizzy water containing some sugar/Lucozade (the old-fashioned sort!), tonic; then try some soft white bread and perhaps (but only if it suits you) warm chocolate drink (this is comforting and the milk offers protein and carbo); if need be take a 5 minute stop to give the system the chance to calm down - it is better to consolidate than fight on and end up in a worse state; be careful of bananas - while these are good sources of carbo and some minerals they can be indigestible; if the sweet/isotonic drinks pall, try a non-alcoholic beer as this also contains carbo and has a comfort factor! If diarrhoea: drink a sugar/water solution, Lucozade, tonic; than try some solid binding agent such as mashed potato or soft white bread; if necessary take a proprietary anti-diarrhoea tablet or liquid;

Remember the importance of personal hygiene for youself and the support team; the body's immune system will be weakened by the event and the conditions in a race are often not ideal from the hygiene point of view. Section 3. After the race The importance of taking on board liquid and food can be overlooked at the end of an event; often the system seems incapable of taking anything and individuals feel sick as the internal system continues to operate in overdrive but the legs have stopped. A carbohydrate/protein mixture should be attempted as it has been shown that it encourages repair. Drinking is vital; even after 3 hours most people will only be 50% re-hydrated; you can never rely on thirst to indicate hydration. The immune system will have been shot to pieces (see separate section) so an early intake of the amino-acid glutamine is advised along with echinacia (a natural herbal remedy) and vitamic C. I have taken a 5gm sachet of glutamine in water within 2 hours of finishing. Vitamin and mineral supplements should also be taken. Finally a good well-balanced meal should be attempted an hour or more after the end when the system has calmed down; pasta would be ideal. Remember that alcohol is dehydrating (but has other properties!) and a beer has been the soothing salvation and reward of many ultra athletes. I hope these reflections and insights into how I managed (or not in some circumstances) are useful. But please find out what suits you.and be as professional in the way you approach food and drink as you would be to your training, mental preparation and mental managing of an event and implementation of your race plan. Personal achievement is based on getting every aspect right both on the day and beforehand.