Carbohydrates Sports Drink – Leadville 100
Carbohydrates are the primary fuel during exercise and they’re essential to keep the body running. In an endurance race, calories are key and getting enough is essential for performance. Making sure to get plenty of carbohydrates both before and during the race is key, and proper nutrition on the bike also helps shorten recovery time, which is very important in a multi-day event. In addition to carbohydrates, a small amount of protein during exercise can help speed recovery.
Most sports drinks contain some form of sugars – which is a good thing. Recent research indicated a combination of carbohydrates may work best – e.g. maltodextrin (a very rapidly metabolized glucose polymer) and fructose rather than just maltodextrin or just sucrose alone.
Herbalife24 Prolong is the official on-course sports drink at Leadville. It has a subtle, easy-to-drink flavor, plus provides all the carbohydrates and electrolytes your body needs to sustain during a race like Leadville.
Tips on Training at Altitude From Herbalife24 Basecamp
Find out how you deal with the altitude at the Leadville Trail 100 in this exclusive video feature from the Herbalife24 Basecamp.
The Herbalife24 Basecamp provides a place for riders to get invaluable race beta, meet-up for group training rides, and get prescient advice from nine-time Leadville 100 finisher, and pro mountain biker, Nate Whitman, who is chasing his 1,000-mile belt buckle this year.
Herbalife24 Prolong is the official on-course drink at Leadville. It has a subtle, easy-to-drink flavor, plus provides all the carbohydrates and electrolytes your body needs to sustain during a race like Leadville.
What to eat during an endurance race or training?
While individuals often have personal preferences, here is quick guide to what to eat during an endurance event like the Leadville trail 100 mile mountain bike race or a marathon.
Nearly everyone that starts Leadville has logged the training hours to complete the race. Those who don’t finish typically suffer from dehydration and improper nutrition during the 10 hour + race. Bloating, nausea, upset stomachs, cramping, and bonking are no excuses. Here are 5 endurance nutrition tips to maximize your chances of not only finishing, but racing to your potential.
1. Early and often. Whatever you eat be sure to eat early and often during competition. Waiting until you are hungry puts you dangerously close to bonking and inevitably effects performance for the worse.
2. Carbs are king. There is no myth about “carbo-loading.” Carbs account for the vast majority of the energy used by muscles. Most sports drinks contain some form of sugars – which is a good thing. Recent research indicated a combination of carbohydrates may work best – e.g. maltodextrin (a very rapidly metabolized glucose polymer) and fructose rather than just maltodextrin or just sucrose alone.
3. Keep the tank full. For longer events, especially at Leadville, I recommend 200-250 calories per hour. Some people (Pro cyclists, larger men) can accommodate up to 400 calories per hour. The average 10-hour finisher at Leadville does about 150W (remember, it’s at 10,000 feet!), which equates to about 550 calories/hour – meaning they will burn about 5,500 calories during the race. Hence, it’s essential to keep eating whatever you can to keep the gas tank full.
4. Electrolytes. Electrolytes are important for preventing cramps, support proper muscle function, regulate pH, enhance hydration, and facilitate carbohydrate update. Most sports drinks claim electrolytes – but read the fine print – many sports commissions recommend 500-1000mg of sodium / liter during exercise. Look for well-absorbed electrolytes like sodium citrate.
5. Protein is good. Protein is still controversial for inclusion in sports drinks. Most of the studies only look at time-trial simulations between 60-90 minutes, and the researchers don’t see significant differences in performance. But we all know, true athletes train day-after-day, and need to recovery quickly. It’s quite clear that protein consumption during exercise helps to prevent muscle breakdown and speeds recovery. During a long event like Leadville, many racers have great success consuming some protein. The key here is some. Look for a drink with a high carb-to-protein ratio, ideally close to 10:1. Too much protein can cause bloating. And, research shows protein isn’t well metabolized during exercise – so keep the carbs high and the protein low.
Author- Dr. John Heiss
Herbalife has launched its new product line, Herbalife24, a comprehensive performance nutrition program designed to meet the nutritional needs of the 24-hour athlete
