FUEL: May 3, 2013

Fueling Strategies for Training

Building your base miles is necessary, but also fun, and with the warmer temperatures that Spring brings, you’re likely wanting to be working out longer - but just as important as your workouts is your fueling strategy. If you're seeking high-performance, you better provide your body with high performance fuel.

There are many factors to an effective fueling strategy in endurance training, and it's easy to get confused with the variety of gels, beans, sports drinks, carbo-loading talk, and more.  But for the purposes of base training, likely the most important factors to consider are how long or far you're going, and at what intensity.  If we think back over the last couple of weeks, we'll remember that while base training our intensity should be low (at an approximate heart rate of 180 minus age), keeping us in an aerobic state where our bodies will primarily (but not exclusively) utilize the oxygen consumed to metabolize fat as energy vs. the glycogen (sugar) stored in muscle cells.  This however, is not an excuse to load up on fats pre-workout!

The fact is, most if not all of us, have plenty of fat stored to fuel us for the long-haul, and more than a few of us wouldn't mind shedding a bit!

Some good general recommendations for fueling during base training are as follows:

>Consume a light, more complex-carb based snack or meal about 30-60 minutes prior to workout (For example, a banana with peanut butter, whole wheat toast or bagel, cliff bar or similar product.

>Stay away from foods high in fiber that may induce digestive issues

>Stay adequately hydrated with approximately 4 ounces of water ever 15-20 minutes for the first hour, and if necessary, convert to a sports drink thereafter.

>Consume a sensible snack rich in complex carbohydrates and protein post workout (within 30 minutes) with an approximate ratio of 4g carb to 1g protein.  A whole grain cereal with skim milk is often a good choice.