Beruflich Dokumente
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Ultraendurance Running
167
Method
This case study was carried out during a 1,005-km nonstop running race (SydneyMelbourne) held from April 24 to May 1, 1990. The racecourse began in Sydney
at sea level, climbed into the Tablelands and the Australian Alps (altitude of
1,000 m), and then descended to the coastal plain. The maximum temperature
was approximately 25 "C during initial days, fell to 8-10 "C while the runners
were crossing the mountains, and rose back to 14-17 "C for the final days.
The subject was a 38-year-old male runner (weight 55.5 kg, height 171.5
cm, 5.6% body fat) with a V02max of 70.6 ml . kg-' . min-'. He had previously
completed marathon, 24-hr, 40-hr, and 6-day events. For the 6 months preceding
the race he trained regularly both day and night, covering 240-320 km per week.
Three times a week he jogged the 25 km home from work, and once a week he
ran from midnight to 5 A.M. to accustom himself to night running. The subject's
food intake was recorded using the diet history method, and nutrient intake was
estimated using the Diet 1 version 3.1 nutrient calculation software package
(Xyris Software, Australia, 1991). During the training period his energy intake
was estimated to be 16,000 kJ (3,830 kcal) per day with 15% from protein, 30%
from fat, and 55% from carbohydrate. This involved the athlete consuming 500
g of carbohydrate and 125 g of protein per day. The intake levels of all the
micronutrients were above the RDI, and fiber intake was estimated to be 75 g
per day.
The support team consisted of six people including a leader, two drivers,
a massage therapistlregistered nurse, a cook, and a runner who delivered food
and drink to the running athlete. As people worked in shifts, all team members
were instructed by a trained nutritionist on how to prepare the supplement drink,
called Maximum, and how to record the athlete's dietary intake so that it was
standardized. Maximum, a glucose polymer powder, was mixed with water, fruit
juice, or soup, and it contained electrolytes, sodium (10 mmol - L-I), and potassium
(5 mmol - L-I). The timing, type, and quantity of food and fluid consumption
were systematically recorded as was the type of activity that the athlete was
performing while eating or drinking. The dietary intake was analyzed with the
nutrient calculation software package Diet 1 version 3.1 (Xyris Software, Australia, 1991). The per-hour expressions were based on the periods of physical activity
for each day.
1 68
Day
Distance
(km)
Energy
Places
(kJ) Comments
Sydney-Marulan
Marulan-Canberra
(H)
(kcal)
Protein (g)
Fat (g)
Mean
24,955
5,961
163
178
CHO (g)
947
Water (L)
11.1
third more or less than the mean consumption. Perhaps intrinsic (e.g., lack of
sleep and changes in morale) and/or extrinsic (e.g., terrain and nearness to
completion) factors were involved. The energy ratios for the macronutrients
were 62% from carbohydrate, 27% from fat, and 11% from protein, which are
within the guidelines recommended for sports people (5). Average carbohydrate
intake of 950 g per day equates to 0.7 g . kg-' . hr-I, which is low enough not
to interfere with fluid absorption and thermoregulation (2). The carbohydrate
beverage consumed was Maximum (Bio-organics, Australia), because it was
preferred by the athlete and had been used in training. When prepared it was
7% carbohydrate from glucose polymers. The runner consumed 3.7 L of Maximum per day, which contributed 260 g carbohydrate per day or 0.2 g - kg-' .
hr-'. In total, starches, sugars, and Maximum accounted for 43%, 30%, and 27%
of the carbohydrate, respectively. Potato, rice, pasta, and bread were the main
sources of starch.
To avoid problems of excessive fiber with the digestive system, both white
and whole-meal cereals were consumed. For example, bread and rice were a
mixture of white and whole-meal, while only white pasta was consumed. A total
of 84 g fiber was consumed in a typical day, which was only slightly more than
the amount consumed by the athlete in his training period. The similarity between
the intakes of fiber prior to and during the event may explain why this athlete
did not have the gastrointestinal problems reported by some other authors (12,
17).
For athletes, it is currently thought that increasing protein intake 50-100%
above that recommended for general health is a sufficient guide to avoid negative
nitrogen balance (5, 11). This is calculated to be approximately 1-2 g . kg-' body
weight of protein per day. It is established that this level is adequate for building
muscles (5, 11) and for endurance athletes (10). It is acknowledged by many
authors (5,6, 10, 11) that this area of study is complicated by the complex nature
of protein use and the interrelated actions of fat and carbohydrate. In a recent
study (6) on an ultraendurance cyclist it was suggested that the level of protein
required may increase because of the greater amount of total energy consumed.
Clark et al. (6) advise that a range of 1 to 5 g of protein per kilogram of body
weight per day may be necessary to cover protein and energy requirements. The
runner's mean protein intake of 163 g . day-' equates to 2.9 g . kg-' . day-',
which is within these recently suggested limits. This protein intake was not
considered to be too high when the estimated level of protein degradation during
the race was between 78 and 88 g . day-' (1, 16).
Total water intake of 11 L per day was derived from food (1 L) and ingested
fluid (10 L) (water, 4 L; Maximum, 3.7 L; tea, coffee, soup, cordial, and fruit
juice, 2.3 L). Barr and Costill (3) suggested that the hourly fluid loss during
endurance events can be predicted from an individual's weight and running speed.
When this formula was used to estimate the fluid loss for the athlete over the
21 hr he ran each day, it amounted to a loss of 9.6 L of fluid. This compared
favorably with the amount of fluid consumed by the athlete of 11 L.
Food and drink were consumed in small portions every 15 to 20 min. Table
3 shows the frequency and the size of the servings given to the runner with the
type of activity being done. This amount of food and the timing of intake were
designed to minimize gastrointestinal stress and to maintain blood glucose levels.
During extended exercise gastrointestinal distress should be minimized (4, 12,
17) and blood glucose levels should be maintained (2). The mean blood glucose
level of the runner for each day ranged from 5.8 to 7.9 mmol(1). Small amounts
of either food or drink every 15 to 20 min ensured that the digestive system was
not overloaded and that water absorption was maximized (2).
As much as possible the athlete's desire for food type was met in order to
maintain morale; however, variety was encouraged to avoid boredom and ensure
adequate micronutrients. All but one of the micronutrients were adequately supplied (Table 4). The exception was riboflavin, with 3.4 mg . day-' being 92% of
the RDI, based on 0.15 mg per 1,000 kJ eaten, as suggested by Burke (5).
However, this intake was well above the level recommended for general health
in a sedentary male (2.2 mg . day-') (13). The mean sodium intake of 5,830 mg
day-' (Table 4) was provided by food and sport drink, with the latter contributing
only a mean daily intake of 860 mg. These data provide further evidence that
the intakes of micronutrient and electrolyte supplements appear not to be necessary during ultraendurance events when a dietary plan is followed.
The results of this case study indicate that the nutrient intake of an ultraendurance runner over a 9-day event appeared to satisfy the nutrient requirements
for such an event. Foods consumed during the event were based on what the
runner had enjoyed eating during training, and what he could tolerate while
competing. The small regular intake of food or fluids every 15 to 20 min was
adequate to maintain weight and fluid balance over the 9 days, and variety enabled
the athlete to consume adequate micronutrients and maintain interest in eating.
The fact that this athlete closely followed the nutrient requirements calculated
for him by a dietitian prior to the event is thought to have contributed not only
to his successful completion of the ultraendurance event, but also to his successful
completion of a 40-hr race 1 month later.
1:00 A.M.
1:05
1:20
1:30
1:45
2:oo
2:20
2:30
2:40
255
3:lO
3:15
3:20
3:25
3:40
4:lO
4:30
450
5:25
6:OO
6:20
7:15
7:30
7:45
8:OO
8:15
8:40
9:15
9:20
9:35
9:40
1o:oo
10:15
10:25
10:35
1o:so
11:05
11:12
11:25
11:40
Amount
250 ml
1 bowl
250 ml
1 slice
250 ml
250 ml
200 ml
250 ml
250 ml
250 ml
1 cup
250 ml
1 bowl
1 slice
250 ml
1 bowl
200 ml
250 ml
200 ml
1 whole
75 ml
200 ml
250 ml
250 ml
200 ml
250 ml
1 whole
250 ml
112 whole
200 ml
250 ml
250 ml
200 ml
2 whole
100 ml
250 ml
1 bowl
200 ml
250 ml
250 ml
Drink/food description
Activity
Maximum
Muesli, milk
Water
Toast, butter, jam
Maximum
Water
Coffee, milk, 2 sugars
Maximum
Water
Maximum
Coffee, milk, 2 sugars
Maximum
Ponidge, milk
Bread, butter
Water
Spaghetti, vegetables, meat
Tea, milk, I sugar
Maximum
Tea, milk, 1 sugar
Muffin, egg, cheese slice
Maximum
Coffee, milk, 2 sugars
Maximum
Water
Vegetable soup
Maximum
Banana
Water
Jam sandwich (white)
Thick vegetable soup
Maximum
Water
Coffee, milk, 2 sugars
Plain sweet biscuits
Maximum
Water
225 g rice cream, 70 g fruit
Maximum
Water
Maximum
Running
Walking
Walking
Walking
Running
Running
Running
Running
Walking
Running
Walking
Running
Walking
Walking
Walking
Walking
Walking
Running
Walking up hill
Walking up hill
Walking
Resting after 25 min sleep
Walking
Running
Running
Running
Running
Running
Running
Walking up hill
Running
Running
Running
Running
Running
Running
Running
Running
Running
Running
(continued)
Table 3 Continued
--
Time
Amount
250 ml
1 bowl
200 ml
250 ml
250 ml
250 ml
200 ml
3 whole
250 ml
250 ml
200 ml
112 whole
250 ml
1 bowl
100 ml
150 ml
100 ml
1 bowl
180 ml
125 ml
1 bowl
200 ml
250 ml
1 bowl
200 ml
112 whole
200 ml
250 ml
1 bowl
250 ml
200 ml
30 g
250 ml
1/2 whole
250 ml
1 bowl
150 ml
Drinklfood description
Activity
Water
Thick vegetable soup
Tea, milk, 1 sugar
Maximum
Water
Maximum
Coffee, milk, 2 sugars
Cream biscuits
Water
Water
Maximum
Jam sandwich (white & brown)
Maximum
Meat & vegetable soup
Water
Water
Maximum
Spaghetti bolognaise, vegetables
Milk, Milo (2 tsp), 2 sugars
Maximum
Mince & vegetables, 1 potato
Coffee, milk, 2 sugars
Maximum
1 banana, 200 g rice custard
Water
Jam sandwich (white & brown)
Milk, Milo (2 tsp), 2 sugars
Maximum
Lentil soup
Water
Coffee, milk, 2 sugars
Milk chocolate
Water
Jam sandwich (white & brown)
Water
225 g rice cream, 70 g fruit
Maximum
Running
Walking
Walking up steep hill
Walking up hill
Running down hill
Running on flat
Walking
Walking
Running
Running
Walking on flat
Walking
Walking
Walking
Running up hill
Running up hill
Walking
Walking
Walking
Running
Walking after 2 hr rest
Walking
Walking
Walking
Running
Walking up hill
Walking on flat
Running down hill
Walking up hill
Walking up hill
Walking up hill
Walking up hill
Walking up hill
Walking up hill
Running down hill
Walking up hill
Walking up hill
Table 4 Mean Values and Percentage of Recommended Daily Intake (RDI) for
Micronutrients Consumed Over the 9 Days of the Event
Micronutrient"
Mean intake
RDI
% of RDI
Thiamin
Riboflavin
Niacin Eq
Total A Eq
Vitamin C
Iron
Zinc
Potassium
Sodium
Calcium
Phosphorus
Magnesium
Values expressed in milligrams, except for Total A Eq, which is expressed in micrograms. bFigures calculated from suggested intakes for athletes in Burke (5). All other
figures in RDI column are based on those for a 38-year-old male in National Health
and Medical Research Council (12).
References
I. Abemethy, P.J., and B. Eden. Changes in blood glucose levels during a 1005 km
running race: A case study. Br. J. Sports Med. 26:66-68, 1992.
2. Applegate, E.A. Nutritional consideration for ~Itraenduranceperformance. Int. 3.
Sport Nutr. 1:118-126, 1991.
3. Barr, S.I., and D.L. Costill. Water: Can the endurance athlete get too much? J. Am.
Diet. Assoc. 89:1629-1632, 1635, 1989.
4. Brouns, F., W.H.M. Saris, and W.T. Rehrer. Abdominal complaints and gastrointestinal function during long-lasting exercise. Int. J. Sports Med. 8:175-189, 1987.
5. Burke, L. The Complete Guide to Food for Sports Performance. Sydney, Australia:
Allen & Unwin, 1992.
6. Clark, N., J. Tobin, and C. Ellis. Feeding the ultraendurance athlete: Practical tips
and a case study. J. Am. Diet. Assoc. 92:1258-1262, 1992.
7. Costill, D.L., and M. Hargreaves. Carbohydrate nutrition and fatigue. In Fatigue
in Sport and Exercise, M . Hargreaves (Ed.), Melbourne, Australia: F.I.T. Victoria
University of Technology, 1990, pp. 56-61. '
8. Coyle, E.F., A.R. Coggan, M.K. Hemmert, and J.L. Ivy. Muscle glycogen utilization
during prolonged strenuous exercise when fed carbohydrate.J. Appl. Physiol. 61: 165172, 1986.
9. Gablo, H., J.J. Holst, and N.J. Christensen. The effect of different diets and of insulin
on the hormonal response to prolonged exercise. Acta Physiol. Scand. 107:19-32,
1979.
174
Acknowledgments
We are grateful to Heather Yeatman, from Wollongong University, for her helpful
suggestions. This study was supported by a grant from the University of New South
Wales.