Fueling - the rules

Post from Plazbot on Transitions

- Bulk of fueling should come from fluids
- Best fuels are polysaccharides (maltodextrin) diluted between 15 and 18 percent.
- Actual Carb concentration of 6%
- The liver can only deliver fuel to muscles at 4.1 to 4.6 calories (from carbs) per minute, or 250-280 calories per hour.
- Carbs provide 4 calories per gram
- Excess calories remain in the stomach or intestines where they ferment.
- Deficit between carbs in and calories spent must come from fat
- After 90 minutes exercise 5-15% caloric utilisation comes from protein
- without supplying protein from diet, body eats muscles
- Exercises 2+ hours carbs to protein ratio of 8:1 (by weight) needed
- Proteins provide 4 calories per gram
- Whey protein for recovery, soy protein for exercise due to low amonia production upon metabolisation
- Eat 200-400 calories three hours or more before exercises (especially pre-race meal)
- meal should contain complex carbs and a small amount of protein
- So 280 calories per hour, divided by 4 equals 70 grams of complex carbs needed per hour. After 90 minutes take in 9 grams of protein and 61 grams from complex carbs.
- This really is an excellent strategy. The left over calorie and fermenting is a good one for those who try and play catch up. The intake has to be spread evenly over the race/session.