Rss/XmlThe MAGIC Supplement!
What is the real deal on supplements? Is there any value and improved performance? What supplements do adventure racers need?
I really believe that supplements have a role in adventure racing. There is no way you will be able to feed your body everything it needs during the race. You will burn somewhere between 12,000-18,000 calories in a 24 hour race. The chances of you consuming even 10,000 calories during that time are slim and none.
If you deplete your body of the nutrients it needs, it will not respond when you place the physical and mental demands that are part of adventure racing. If you carried enough food to fully replenish your system, your pack would weight 25 plus pounds and you would be moving at a much slower pace; thus causing you to be out there longer (the never ending battle).
So what's the answer? About 7 or 8 years ago I attended an adventure racing clinic that Ian Adamson and Robin Benincasa put on in Arkansas. Ian said something that has stuck with me ever since. "If you are not cold, you brought too many clothes, if you are not thirsty you are carrying too much water, and if you are not hungry you have too much food."
That means consuming just enough during the race to fuel the body. Carbohydrates are your main source of fuel. (simple and complex). The simple carbs (sugar) will be absorbed fast and provide immediate energy, while the more complex carbs will be absorbed and stored for later. Everyone's balance of simple and complex is different so try to mix it up during your next intense training session.
So when it comes to supplements during the race our bodies need balance. The most important are electrolytes (calcium, sodium, potassium and magnesium). Products such as "nuun" (code = arcoach07 for 20% off), and Hammer Nutrition provide a good balance of these nutrients. How much you should take will depend on the amount of sweat you produce. If you are a heavy sweater you will need more than the recommended dose. Again, you will have to experiment on your intense training days.
Depending on the length of the race you may need to consume protein to help your body recover and continue repairing damaged muscle tissue. If your race is 24 hours or less you really won't need to focus on protein. On those epic races longer than 24 hours you will need to consume anywhere from 0.8 grams per kilogram of body weight to 1.8 grams. If you do not consume enough carbs your body will use protein as an energy source causing a slowed recovery rate and delay muscle repair (not good).
I have recently found a product called InfinitNutrition. You make a custom blend of nutrients using a very easy to use slide scale and within a week it's at your door. Dial in what your body needs, not some generic blend of carbs, protein, and electrolytes.
Supplements will have a profound impact on your next race if you take the time to experiment with the right blend. Just remember there is no right supplement â?? itâ??s only right if it works for you.
Keith Bushaw
Director of Coaching
ARcoach
Certified Fitness Trainer
Certified Endurance Trainer
USA Cycling Certified Coach
Certified Fitness Therapy
