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Raceday Nutrition - Calories and Electrolytes

Posted by Rehab United on Aug 13, 2010 4:55:00 PM

Raceday Nutrition - Calories and Electrolytes
Justin  Robinson, MA,RD,CSSD,FAFS,CSCS
Director of Strength & Conditioning, Registered Dietitian

How Many Calories?  How much Sodium?

In a previous blog post, I discussed the importance of  raceday nutrition - that the "simple truths" of exercise include that we  burn energy and loose electrolytes (among others).  Here are a few  specific keys to optimal intake during endurance exercise:

  • Sodium is King: All electrolytes are important for  muscle function (sodium, potassium, calcium, magnesium) however - sodium  is by far the most important.
  • Throughout your Day: Keep Calories and sodium about  the same level.  Ex: 2,000 Calories and <2,500 mg sodium.
  • During a Race: Aim for a minimum of 50-100 Calories  per hour (almost entirely from carbohydrate, which has 4 Calories per  gram - so 100 Calories is 25g of carbohydrate).  Trained athletes intake  up to 300 Calories per hour.
  • During a Race: Consume at least 2:1 ratio of sodium  to Calories.  Ex: 100 Calories per hour and 200 mg sodium per hour.   During long events (half ironman, ironman) and/or events in hot and  humid conditions, sodium needs may be as high as 1,000 mg per hour.


Contact  Justin to set up your raceday nutrition plan!

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