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Nutrition on the Move

At Sage To Summit we often field questions about proper fueling and hydrating while running (or doing any other outdoor endurance activity for that matter such as cycling, skiing, peak bagging): How much should I drink per hour? Water or electrolyte drink? How many calories per hour? Energy gels, bars or real food? What flavors are the best? The list of questions is endless. So we thought we’d put together a basic outline on the topic to help you on your way toward figuring out one of the greatest challenges that runners in particular and endurance athletes in general face: keeping energy levels high and stomach distress low. As a column in Ultrarunning magazine states we are all an “experiment of one” so keep in mind that this is just a basic guide and that what works wonders for one individual may actually be detrimental to another. It’s all about experimenting, trying different things BEFORE race day or your big adventure. There is no one magic formula. Practice makes perfect, not puking.

Here are several factors that come into play and need to be considered:

• Running is a net deficit caloric activity. No exceptions. You burn anywhere from 100-120 calories per mile and in most cases the body can only process 200-400 calories per hour(cph), a number whose variation is based on physiological adaptation to training. Running at a modest pace of 6 miles per hour you will burn 600-700+ cph so even assuming you are able to process near the upper limit of 400 cph you’re still acquiring a caloric deficit. Multiplied over several hours of running it is easy to envision “running out of gas” and the inevitable feeling of “hitting the wall.” 
• The same goes for hydration. It is very difficult, especially in warm weather when sweat rates are higher, to take in enough fluids to replenish all that is being lost. Once again the number varies with fitness level and training adaptation to temperature but the body can only absorb 20-60 ounces of fluid per hour. Sweat rates may be much higher than that in hot weather.
• Regardless of the source (carbohydrate, protein or fat), at the cellular level, all energy comes from one source: adenosine triphosphate (ATP). Carbohydrates broken down into glucose from food ingested on the go or liver glycogen stores broken down into glucose are converted most readily into ATP. The body is capable of storing 2-3 hours worth of glycogen; after that it relies primarily on calories taken in. Ingesting calories BEFORE the body has completely depleted its stores is more efficient than waiting until you feel hungry. Energy can also be produced from protein and fat sources. However, the conversion process at the cellular level is much more inefficient. In other words it requires more energy to produce useable energy from these sources (just as you must spend money to make money the body must use energy to create energy). Protein is primarily used in rebuilding muscle tissue that has been damaged by training. As for fat, in long distance running, one training adaptation that occurs is being able to use fat much more efficiently as an energy source but the energy conversion process still requires carbohydrates. Put simply, fat burns in a carbohydrate flame.
• Oxygen is required for digestion. How much oxygen is available while exercising depends primarily on how hard you are working in relation to your aerobic threshold (i.e. the maximum pace or effort you can maintain while producing energy aerobically, or with oxygen). Altitude is also a factor, and an important one here in Sage To Summit’s Owens Valley home with 14,000’ mountain ranges to the east and west, as the higher up you go the less available oxygen there is to begin with, no matter how fit you are, what you are doing, or what physiological process you are talking about. At effort levels significantly below your threshold there is plenty of oxygen leftover after accounting for muscle activity to properly digest food. Real, solid food may even be an option. The closer you get to your threshold the less oxygen is available for the digestive process. A turkey/avocado wrap is probably a bad idea at this point. This is where the readily digestible “energy products” come into play.
• The term “training” refers not just to making your muscles stronger, faster, and less prone to fatigue but also to enhancing the efficiency of the processes mentioned above.
• There is a 30 minute to 1 hour optimal recovery window after a race or hard effort in which the body is most responsive to replenishing its carbohydrate stores and rebuilding muscle tissue with the amino acids found in protein. Many people get nauseous just thinking about eating immediately post-race or workout. Once again, this is where “energy” or ‘replacement” nutritional products can be great substitutes for real food. Ultimately, getting in ANY calories, no matter the source, is more ideal than getting in ZERO calories.
• Palatability is critical and with so many products on the market you should be able to find something that agrees with your taste buds and with a little luck, several products so you can mix it up. Taste buds experience burnout too! The greatest most performance-enhancing wonder product isn’t going to do you any good if you can’t get it down the hatch without the gag reflex kicking in.
• Caffeine…the double-edged sword. Its diuretic effect can exacerbate dehydration, not a good thing. Some studies have shown that caffeine aids in fat metabolism (i.e. converting free fatty acids into energy) which would help in maintaining energy levels and conserving carbohydrate stores over the long haul. If you’re accustomed to starting your day with a caffeine fix, best not to deviate on race day or before an early morning workout as this could leave you feeling sluggish. But don’t overdo it, for both the dehydration issue and its keeping-you-very-regular effect. Too much caffeine and you’ll be wide awake but losing time in the bushes!

So with all that said, what are your “energy product” options? The nutrition market is saturated with choices, many legitimately healthy alternatives to real food, but equally as many nothing more than glorified candy bars. One key ingredient to avoid is high fructose corn syrup. Look for products containing brown rice syrup and/or maltodextrin. All products mentioned below are available at Sage To Summit.

When it comes to hydration you need more than just water. Significant amounts of electrolytes (sodium, potassium, magnesium, calcium, etc.) are lost through sweat and low electrolyte levels can lead to cramping. Energy drinks provide not only fluid and electrolyte replacement but also calories in the form of simple and complex carbohydrates (for quick and more sustained energy respectively) and, in some cases, protein. A 4:1 carbohydrate: protein ratio has been shown by some studies to reduce muscle damage during exercise and speed recovery leading into subsequent workouts.

What follows is a list of the energy/recovery drink products Sage To Summit carries and what they contain per serving. This list is broken down into 3 categories based on what the product is ideal for: pre-, during or post-exercise consumption. Many versatile products are listed under more than 1 category (all come in powder form unless otherwise stated).

Another way of ingesting calories and electrolytes is with “energy chews.” They look like a type of gummy bear, which can be a plus from a psychological perspective since you may feel like you are rewarding your hard work with a treat, but they are much more than just a solidified blob of refined sugar. Clif Shot Bloks contain 100 carbohydrate calories, sodium/potassium and come in several yummy flavors including Margarita with Salt! A calorie-free way of increasing your electrolyte uptake is with Hammer Endurolytes which come in capsule form and can be really beneficial in hot weather when it becomes difficult to eat and drink enough to replace what is being lost through sweating.

For a quick and easy dose of carbohydrates that you can get down without even breaking stride, energy gels are a great option. They either come in single-serving packets or bulk jugs from which they can be poured into multiple serving flasks. All the various companies making gels offer a wide-range of flavors, some with caffeine. Always wash them down with several ounces of fluid, preferably water. The 3 we carry at Sage To Summit are:

Clif Shot: 100 cal; carbs (brown rice syrup) & electrolytes
Hammer Gel: 90 cal; carbs (maltodextrin) & electrolytes (sodium only)
GU: 100 cal; carbs (maltodextrin) & electrolytes
GU Roctane: 100 cal; carbs (maltodextrin) & electrolytes; amino acids

Energy bars are another easily digestible but more solid, real food-like way of fueling on the go.
Pro Bars are a small meal (certified organic and vegan) with 350 cal, 46 grams carbohydrates, 9 grams protein, 17 grams fat, 6 grams fiber and electrolytes.
Clif Bars contain 230 cal, 45 grams carbs, 10 grams protein, 3 grams fat, 5 grams fiber and electrolytes.
Hammer Bars contain 220 cal, 25 grams carbs, 10 grams protein, 9 grams fat and 4 grams fiber.

Talking to (or reading something written by) someone who can speak intelligently about available products is great but getting someone’s personal recommendations based on their experience is often more confidence-inspiring, at least when looking for a place to start. With that in mind here are my (Jeff Kozak’s) favorite products:

GU20 electrolyte mix has been my go-to drink during long runs for several years now; tasty but mild flavors that my palate never seems to tire of
Accelerade is my choice when I want a little protein in my replacement drink as well.
Endurox is my favorite recovery drink. It always seems to go down easy even when my stomach is a little tweaked from a hard effort. Chocolate rocks!
GU energy gels in particular and chocolate/espresso flavors in general

Hopefully, this introduction to exercise nutrition and some of the products available has been helpful. For additional information, stop by the store, see for yourself what we’ve got, chat us up for our personal experiences and recommendations; then select a few products and start experimenting to find out what works best for you. Happy trails (or roads or rocks)!