Practical Nutrition Plan: Adventure and Multi-Sport

Practical Nutrition Plan: Adventure and Multi-Sport

Training for an upcoming multi-sport or adventure race? it's time to start thinking nutrition. Ideally, a race-day nutrition plan begins months before race-day so you have plenty of time to practice, fail, succeed, fail again and turn up to your event confident to nail your nutrition. 

Here are some tips to help you plan for the ultimate race day experience.

 

Hydration

Aim: approx. 750-1000ml per hour

  • Start drinking early and small amounts frequently (set a watch alarm and practice this in training).
  • Why sports drink? PURE Electrolyte Hydration ensures you are hydrating, getting carbohydrates on board (to fuel muscles) and replacing mineral salts (lost in sweat) to help prevent cramping and maintain energy levels.
  • Different weather conditions mean different requirements. Be prepared by carrying more hydration than required, especially if it is hot. But don't forget that even is cool conditions you need to stay hydrated.  
  • What ever discipline you're doing be conscious of the need to drink (even if you don't have two hands readily available!). 
  • Hydration bladders are a great option while on-the-go, but remember you can't visualise how much you are drinking so check that you're meeting your hydration targets (drinking to thirst doesn't prevent dehydration, particularly during the longer events).  
  • Don't forget to mix your sports drink up as per the directions.  There are several reasons a sports drink concentration is formulated as it is, including speed of absorption and hydration. If you dilute the strength, you are simply diluting the performance of the product - so make sure you choose a drink which you enjoy the taste of at full strength.
  • Protein can also be useful to help the muscles during long stints (2 hours and over) and can be added to your hydration. This is where PURE Endurance Formula can be handy as it has added Whey Protein Isolate to support muscle function during extended endurance events.  It can also help with energy levels & stomach 'fullness' if you aren't able to readily access real food during your race. Tip: for races over 2 hours swap your regular hydration for PURE Endurance Formula from the beginning of the race. 

 

    Carbohydrates

    Racing up to 3 hours: 30-60g per hour

    Racing over 3 hours: 60-90g per hour

    • If your carb aim is over 60g per hour ensure that your carbs come from different sources (so your body is able to absorb the high amount required). For example glucose/sucrose (PURE Electrolyte Hydration, lollies), maltodextrin (PURE Energy Gels), fructose (fruit) and more complex carbohydrates (real food options).
    • While fast absorbing sugars are great for energy, be aware that having large amounts over a long time may cause stomach upsets. To combat this, mix up your fuel sources and be sure to include real foods into your plan (remembering it's vital to practice your choices in training to see what works for you, and everyone will be different!).
    • Start early and spread your intake out evenly over each hour. Some disciplines are easier to eat while doing so make the most of these opportunities e.g. biking
    • Lay out your foods before the race to ensure you have enough carbohydrates per hour of racing (plus extra). Use food labels and the carbohydrate guide to work out carbohydrates per serving.

     

    General Tip and Tricks

    • Practice your nutrition plan well ahead of race day during your training so there are no surprises. A solid plan can be the difference between having a great day out and an absolute nightmare of a race.
    • Confused about carb loading? (aka having lots of carbohydrate in the days before the event so your muscles store them as fuel). Increase your meal servings by 25% during the 36-72 hour period before the event, and ensure each meal contains carbohydrates. Over this time aim for 3-4 bottles per day of PURE Electrolyte Hydration. This helps to pre-hydrate for race day as well as provide the extra grams of carb required for an effective carb-load.
    • Remember you may be skipping meal times so be sure to include foods containing protein and fat to curb hunger and help support muscle function. 
    • Training with real food will help train your body to handle real food while on the move.
    • Cut and repackage foods/supplements into bite-sized pieces that are easy to get to and easy to eat (snap lock bags are great). It's a good idea to allow for one snap lock bag per hour so you know what you need to get through each hour, but know in advance roughly how many carbohydrates each bag will provide.  Use the nutritional panel on the back of your food to help you with calculating this.  Make sure you consume your zip-lock bag of food during each hour - it's a great visual reminder on keeping your nutrition plan on track during the event.
    • Allow for a change of taste buds. Have savoury and sweet options at each transition, you might just be surprised with what works well for you on race day (and sometimes your favourite foods can become your worst enemy).  Don't be afraid to have lots of options available to you in your transition gear bag, and simply select what you want before you head onto the next stage.
    • It can be easier to eat real foods earlier on in the race vs. once you're tired so don't be afraid to incorporate food into your plan early on. 
    • If you are using caffeine add this in earlier on in the race to allow time for absorption. (Selected PURE Gel flavours have 30mg of added caffeine, about 1/3 cup of coffee).
    • Prone to cramp? Add additional salt to your diet in the day or two before race day or alternatively, PURE Electrolyte Capsules can be taken in the day(s) before to provide sodium, potassium, magnesium and calcium to support muscle function. 

     

     

    Carbohydrate Guide

    Food/Fluid 

    Approx grams of Carbohydrate 

    Food/Fluid 
    Approx grams of Carbohydrate 
    Muesli bar

    20-30g

    Cinnamon Raisin Bagel 50g
    750ml PURE Electrolyte Hydration 

    38g

    Honey 3 Tbs 50g
    PURE Fluid Energy Gel 50g

    25g

    Jam 3 Tbs 50g
    PURE Energy Gel 35g 22g Sports chews (3-4) 24g
    Medium - large Banana

    30g

    1-row rice crackers (In a 4-row pack)

    20g

    2 slices of white bread (sandwich) 

    30g

    5 Jet planes

    30g

    40g Jelly babies

    30g

     

     

       

      Example Race Day Nutrition Plan: 3-hour event

       Timing Aim Example Notes
      7 days pre-race
      Rest, recover & prepare
      • Carbs + protein < 30 min after training
      • 7-9 hours sleep per night 
      • Immune support 
      • 2-3 Litres water per day

      Recovery:

      Immune support:

      5 days pre-race
      Begin Beet loading
      • Mix with water or smoothie 2 hours pre-training or in AM 
      2 days pre-race Aim for 2-3L (or upwards depending on size)
      PURE Electrolyte Hydration is an option in the  24 hours pre race if you don't have a huge appetite (hydrates + supplies additional carbs and electrolytes)
      3-4 hours pre-race
      Low fat/fibre Breakfast with high carbohydrate content
      • Cereal
      • Yoghurt 
      • Toast/ fruit toast/ muffin split
      • Fruit/ fruit salad
      • Fruit juice/ chocolate milk. 
      • Pasta or rice based meal
      Practice your choice before long training sessions
      Race morning 

      500-750ml Fluid

      Beet loading 

      Sip away pre race (starting as soon as you wake up) to hydrate and top up muscle glycogen (fuel) and salt levels) 
      1-2 hours pre-race
      Snack 
      • Smoothie/ liquid meal
      • Muesli bar
      • Flavoured milk
      • Yoghurt/cereal 
      Helps to prevent hunger and provide some last minute energy/ muscle fuel top up
      15 min pre-race 
      Sugar top up
      Energy hit for once the start gun sounds
      Hour 1
      750-1000ml Fluid
      Start drinking early and spread intake over hour
      Hour 1
      30-60g  Carbohydrate
      • 750ml PURE = 38g 
      • Gel = 25g
      Incorporate PURE Electrolyte Replacement Capsules if you are prone to cramping
      Hour 2
      750-1000ml Fluid
      Hour 2
      30-60g  Carbohydrate
      • 750ml PURE = 40g
      • Muesli bar = 20g
      • Gel = 10-25g

      Good time to consume caffeine. Allow for extra carbs in case you don't meet your hydration aims

      Hour 3

      750-1000ml Fluid
        Incorporate PURE Electrolyte Replacement Capsules if you are prone to cramping
        Hour 3
        30-60g  Carbohydrate
        Recovery (within 30min)  Protein + carbohydrate  Keep up the hydration in the hours after especially if planning a few well-earned drinks. 

         

         

        Example Race Day Nutrition Plan: 6 or 9-hour event

        Timing Aim Example Notes
        7 days pre-race
        Rest, recover & prepare
        • Carbs + protein < 30 min after training
        • 7-9 hours sleep per night 
        • Immune support 
        • 2-3 Litres water per day

        Recovery:

        Immune support:

        5 days pre-race
        Begin Beet loading
        • Mix with water or smoothie 2 hours pre-training or in AM 
        2 days pre-race

        Hydrate

        • Aim for 2-3L (or upwards depending on size) 
        PURE Electrolyte Hydration is an option in the  24 hours pre-race if you don't have a huge appetite (hydrates + supplies additional carbs and electrolytes)
        1-4 hours pre race Low fat/fibre Breakfast with high carbohydrate content
        • Cereal
        • Yoghurt 
        • Toast/ fruit toast/ muffin split
        • Fruit/ fruit salad
        • Fruit juice/ chocolate milk. 
        • Pasta or rice based meal
        Practice your choice before long training sessions
        Race morning  500-750ml Fluid Sip away pre-race to hydrate (starting as soon as you wake up) and top up muscle glycogen (fuel) and salt levels) 
        1-2 hours pre race Snack  Helps to prevent hunger and provide some last minute energy/ muscle fuel top up
        5-15 min pre race  Sugar top up Energy hit for once the start gun sounds
        Hour 1 750-1000ml Fluid Start drinking early and spread intake over hour
        Hour 1 
        60-90g Carbohydrate  
        Mix up carbohydrate sources
        Hour 2  750-1000ml Fluid Incorporate PURE Electrolyte Replacement Capsules if you are prone to cramping
        Hour 2 
        60-90g Carbohydrate  
        Hours 3+
        750-1000ml Fluid
        Ask for your support team to cool your hydration on ice if the weather is warm
        Hours 3+ 60-90g Carbohydrate   Plan for extra carbs (especially if you are not meeting your hydration aims). Plan to take caffeine at least an hour before you think you will "need" it. 
        Recovery (within 30min)
        Protein + carbohydrate 
        Keep up the hydration in the hours after especially if planning a few well-earned drinks

         

         

        Marewa Sutherland (Kraak), sports and exercise nutritionist (Bachelor of Applied Science BAppSc) and co-founder of PURE Sports Nutrition.