Modern Athlete Magazine Issue 56, March 2014 | Page 28

Nutrition

for the
ULTRA
DIETICIAN
The Old Mutual Two Oceans Marathon is just next
month, and after that, many runners will be looking
towards the Comrades and beyond. No matter what
level you’re at, you must meet your nutritional needs to
achieve the results you want, because without the right
nutrition, much of your training may be lost, and in some
cases, dietary problems and deficiencies may impair
those hours picking up mileage for your ultra goals.

2. PACK THE PROTEIN
Protein is needed for muscle growth and repair, but
it is advised not to overdo protein intake, because it
may be harmful. Your protein needs can be achieved
without the use of supplements. Consuming a healthy,
well-balanced diet that includes lean proteins will allow
you to eat enough to meet your increased needs during
your prep for the ultras. Good sources of protein include
lean meat, poultry, fish, eggs and fat-free dairy products
that contain essential amino acids (these are complete
proteins).

4. HYDRATE!
It is crucial to replace your daily fluid losses, because
the effects of dehydration are felt quickly and can
affect not only your performance during training
and on race day, but can endanger your life. Make
sure that you have a plan formulated to meet your
fluid needs during training and on race day. In SA,
we undergo hot and humid conditions on the run,
so make sure you’re responsible enough to drink
regularly. It’s important to start a training session
well hydrated, and during runs lasting longer
than two hours, you should include an electrolyte
supplement to balance sodium and electrolyte losses.

When it comes to fuelling up for the ultras, practice is
definitely the answer. Make sure that whatever snacks,
fluids or gels you use, as well as meals before and after
a race, are tried and tested – it’ll only heighten your
performance and recovery. Also follow these general
guidelines to munching for the long haul. (For specific
information, make sure you seek advice from a qualified
dietician.)

1. BRING ON THE CARBS
Endurance exercise puts a great demand on
your glycogen stores and depletion can lead
to fatigue and poor recovery. Therefore,
if you’re running for more than 90
minutes, you should consume 40 to
60g of carbohydrate for every hour of
exercise. Your carbohydrate needs will
depend on the amount of training
that you do. The carbohydrate
consumed during training can be
in the form of an energy drink,
gels, energy bars, fruit, baby
potatoes or sandwiches. Try to
have a well-balanced meal consisting of
wholesome carbohydrates, lean protein, a
small amount of unsaturated fat and fresh
fruits and vegetables within 45 minutes after
your run, to assure quicker recovery.

28

ISSUE 56 MARCH 2014 / www.modernathlete.co.za

Images: Istock & Stock Xchange

When you run for longer than 90
minutes, eating and drinking become
imperative for optimum performance
and sustained health, and there are
many aspects to consider when planning
what, when and how to eat and drink on
the go. – BY SALOMÉ SCHOLTZ, REGISTERED

3. GET HEALTHY FAT
Endurance athletes should consume less than 30%
of total calories from fat, and less than 10% from
saturated fat. You should include a small amount
of healthy fat in your diet – unsaturated fats are
considered healthy and are necessary in a healthy
balanced diet. As a concentrated source of energy, it
can contribute to weight-gain when eaten in excess, so
make sure you manage your intake!

5. INTRODUCING NEW STUFF
Always familiarise yourself with a new food or drink
during training. Many runners have experienced
stomach distress when they have tried a new
nutritional product in a race situation for the first
time. If an event is going to have a certain food or
drink on the course and you will not have your own
available, use it in training to try what works for you.
There’s a golden rule when it comes to running the
longer distances: Don’t try anything new!

6. TIMING IS EVERYTHING
When possible, use downhills or times of decreased
levels of exertion to eat and drink. If downhills
are technical, use flats or uphills that require less
concentration. Additionally, practise eating and
drinking at different intensity levels during training,
to see what works best for you. Set the timer on your
watch to remind yourself when it is time to eat or
drink, or use landmarks or course markings to remind
you to fuel up.