|Fluid replacement requires more than just water for ultra distance events|
- The stomach can only empty approximately 300-600ml fluid per hour under exercise conditions, however gastric emptying can be accelerated by ensuring isotonic solutions are cold (7-15deg) with more than 200ml being ingested at the one time. Volumes less than this tend to 'slosh' around and not clear and can lead to sensations of nausea.
|Endura has correct levels |
of electrolyte replacments and
is used during TNF100event
- CHO intake should come from a variety of sources and should include glucose, fructose and maltodextrins. Frustose is preferentially delivered to the liver so that liver glycogen stores are topped up ahead of muscle requirements. Remember that once muscle glycogen stores are depleted, the liver stores of glycogen are your backup energy supply. Have minimal liver glycogen available in addition to minimal muscle glycogen and you are in real trouble.
- You won't get the electrolyte requirements for an ultra event from the food you eat, so you will most certainly need to supplement with electrolyte fluids or tablets/capsules and this will need to be done during the legs and not just at check points due to the length of time it can take to get to the checkpoint in events such as The North Face 100.
|Vegemite and white bread is a popular combination|
Happy running and looking forward to May 14!