Ask a Dietitian

Let me preface this by saying that if you have a particular regime that works for you then by all means, carry on.  I am simply offering some suggestions for those of you that need a plan or wish to modify what they currently do.  What works for some may not work for others.  The following are recommendations based on the current literature and summarized in “Nutrition and Athletic Performance” which is a joint position paper between the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine. Volume 116, Issue 3, Pages 501-528 (March 2016) Feel free to check it out here:  https://www.dietitians.ca/Downloads/Public/noap-position-paper.aspx. 

I am a regular participant at Method Indoor Cycling and this month they are running a challenge to see how many spin classes people can get in the month.  Some are adding a class or two a week but others are taking the challenge very seriously and are adding a class or two a day!  With that kind of increase in activity there are increased requirements when it comes to fuel and hydration.  For athletes who exercise more than 1 hour per day there are a few things to consider:

1. Fueling before the workout. If you plan to do a 2-hour workout (or 2 spin classes back to back) it is important to start out well fueled.  Aim to eat at least 1 hour before to ensure you have time to digest.  Be sure to include mostly carbohydrate foods such as whole grain toast, oatmeal or fruit as well as a source of protein such as peanut butter, walnuts, Greek yogurt or an egg.    The less time you have to digest the higher in carbohydrate and lower in protein the meal should be.  If you are waking up at 5:30am for a 6am class you may want to stick to water and a banana and rely on the carbohydrates from last night’s meal, which have been stored as glycogen in your muscles and liver, for fuel.

2. Aim for 2 cups of water 2 hours before you start, 1 cup one hour before, (go pee) and then stay hydrated throughout.  ¼ cup-1/2 cup every 10-15 minutes.  Depending on your body size, sweat rate and the ambient temperature of the room you may need more or less.

3. Fueling during the workout. This is where I see huge potential for people to improve performance and endurance.  For those who come well fueled for the first hour there is no need to fuel during that hour.  The opportunity lies in the break between classes and during the second class or second hour of activity.  After an hour of intense activity, you have used up all your glycogen stores and to be able to work anaerobically during the second hour and do some higher intensity intervals your body needs an additional source of carbohydrates.  You will also want to replace electrolytes either on the break or during the second hour to help prevent cramping and improve hydration.

For Fuel, think fast carbohydrate, AKA a high Glycemic Index food or sugar.  Glucose has the highest Glycemic Index.  Skip the protein and fat as they just slow down absorption of the carbs.  Examples include sports gels like Vega, Guu or Cliff Shots.  These contain close to 27-30 grams of carbs and for most people should last the duration of the next hour.  Consume them with water.  Aim for 30-60grams of carbs per hour after the first hour.  For high performance athletes looking to train at their peak it’s best to calculate your needs: 0.7g carbs /kg body weight/hr.  So, for a 200 lb man (91kg) this would be 63grams of carbs = 2 gels.  If you prefer food rather than sports supplements you can try 1/4cup of raisins (30g), 1 cup grapes (30g), 2 cups Gatorade (30g), 1 medium banana (27g) or 1 granola bar (22-35g).

Note: if you were going on a 4-hour ride outside you might get hungry in which case having some protein and fat as part of your fuel is a good idea.  Typically, you would be more aerobic and therefore less intense so not all blood would be diverted away from the gut and you would be able to digest some protein.

To replace electrolytes, the easiest thing to do is add a package of Vega Hydrator or Nuun to your water bottle after the first hour.  This should help stave off cramping plus it forces you to drink even more fluid.

Note:  You could do 2 classes back to back and just replace electrolytes and fluid, it’s not impossible to do.  You will simply notice that you need to lower the gear and stay aerobic, burning more fat as fuel as your glycogen stores will have been depleted.  You may also notice that it is really hard to do short high intensity bursts without fuel (ie: gear 15, 100 rpm for 45 seconds).  Some people like to take eBoost between classes which is not a source of carbohydrates but is a source of electrolytes and caffeine.  Caffeine has been shown to be an ergogenic aid (performance booster) but if you want to work as hard as you did the first hour and continue to improve in your training, a source of carbohydrates will help.  Others prefer a can of flat Coke or salt and vinegar chips. To each their own right?

4. Recovery after 2+ hours of activity. There is a window of about 60 minutes that you should take advantage of immediately after exercise.  This is when glycogen synthase (the enzyme that helps you store carbs as glycogen) is at its peak.  Aim to consume a mixed carbohydrate and protein snack or meal.  This can be a fruit and Greek yogurt smoothie.  My favorite combination is Greek vanilla yogurt, frozen banana, frozen mango and a splash of OJ.  That combo offers both protein and carbohydrates as well as calcium and potassium.  If you really sweat, add a pinch of salt too.  If you prefer you can have a protein shake such as Vega Sports Performance or another protein shake blended with banana for carbohydrates.  Other options include a latte and a banana or ½ turkey sandwich and an apple or yogurt topped with berries and a sprinkle of granola or a peanut butter and banana sandwich.  How much you eat really depends on if this is a recovery snack or your next meal.

If you are challenging yourself to do several consecutive workouts in your week that last longer than 2 hours hopefully some of these tips will help you stay energized, push to improve performance and not burn out before Christmas.  Let the challenge continue!

Diana Steele is a registered dietitian and owner of Eating for Energy Nutrition Consulting.  www.eatingforenergy.com