After four months of training, you’ve put in the hard work, practiced the necessary skills and planned out the race in detail, don’t throw all of that away by failing to refuel properly during the race. In other words, don’t bonk.

Just like every other facet of adventure racing from kayaking to trekking you need to plan for and practice satisfying your nutritional needs during the race. While plain old water can get you through a short race anything lasting longer than two hours will take some thought, practice and discipline. The components of race day nutrition can be broken down as follows:

• Calories – Basic fuel for the body. Try and consume as much as you burn, i.e., one calorie out one calorie in. An individual weighing 175 pounds burns approximately 700 calories during one hour of running at a 12 minute pace. It is difficult to replace all of those calories but you should shoot for around 400 hundred each hour with gels, powder supplements, energy bars, etc.

• Carbohydrates – Simple Carbs, such as sugar, provide you with a quick energy source, while complex carbohydrates, such as starch, provide you with a sustained energy. The average individual will need to replace 45 grams of carbs for each hour of intense physical activity.

• Protein – Necessary for repairing and rebuilding muscle. Once you’ve burned through excess calories your body will begin to burn stored protein and go after lean muscle.

• Hydration – As little as a 2% loss of body weight through dehydration can decrease athletic performance by 20-40%, not to mention impaired decision making ability and lessoning of coping skills. The average individual needs about 32 ounces of water an hour during intense physical activity but this can vary from person and with the conditions. How much is enough exactly? Try this little test: weigh yourself before a one hour workout, do not drink anything during the workout and then reweigh yourself after the workout. If for example you lost two pounds, that would be 32 ounces of water. Thus, a good model would be to drink 8 ounces of fluids every 15 minutes. You also need to replenish a minimum of 100 grams of sodium per 8 ounces for proper absorption of water and prevention of cramps. This is where powder, electrolyte tablets and gel supplements come into play.

• Caffeine - Not a necessity, well not technically, but I have to say, I’m not budging in the morning until someone gives me a cup of joe. With that said, as you probably already know, caffeine is a diuretic and will actually speed up dehydration and can bring on an upset stomach. It’s O.K. to have some caffeine, maybe in your gel shot or a swig of soda, but this should be just occasionally to get you by. For some of us caffeine may be necessary when taking on a twelve or twenty-four hour adventure race, just don’t over do it.

Energy foods and supplements:
Gels and energy bars are intended to provide simple and complex carbohydrates through easily digestible ingredients such as maltodextrin or starch rich sources such as rice. The powders, while also a source of carbs and calories, go a long way towards replacing electrolytes and keeping you hydrated.

• Gels They are a good source of quickly digestible carbohydrates, calories, sodium and, if you choose, caffeine. Gels are meant to be a quick source of energy and generally do not contain protein. Be sure to drink plain water to wash these down and assist absorption. Keep in mind that gels are a good short term strategy or are meant to be used in conjunction with bars, powders or solid food. They should not be your sole source of nutrition and energy over the long haul. Samples:

Clif Shot: 100 calories; 24g carbs; 6-7g sugar; 50g sodium. www.clifbar.com
Gu Energy Gel: 100 calories; 25g carbs; 3-4g sugar; 40-55 g sodium. www.gusports.com
Hammer Gel: 86-93 calories; 23g carbs; 2g sugar; 18-27g sodium. www.hammernutrition.com
Power Gel: 110-120 calories; 28 carbs; 5-7g sugar; 45-50 sodium. www.powerbar.com

• Energy Bars The main difference between gels and bars are that bars are solid and contain protein. Look for protein from whey or soy. Samples:

Balance Bar: 210 calories; 22 carbs; 6g fat; 15g protein; 12-18g sugar; 180g sodium. www.balancebar.com
Clif Bar: 230-250 calories; 42-48 carbs; 2.5g fat; 8-12g protein; 17-21g sugar; 90-250g sodium. www.clifbar.com
Honey Stinger Bars: 180-190 calories: 27-28 carbs; 3-5g fat; 10g protein; 17-22g sugar; 140-170g sodium. www.honeystinger.com
Powerbar Performance: 230 calories; 22-24 carbs; 2.5g fat; 9-10g protein; 18-20g sugar; 90-110g sodium. www.powerbar.com

• Powders At a certain point plain old water won’t cut it (around 90 minutes into the race) and you will need to supplement with a sports drink for electrolyte and sodium replacement. Look at your powder supplement as another source of calories and carbs as well. Samples:

EAS-Cytoval HP: 100 calories; 18 carbs; 5g protein; 1g sugar; 130g sodium. www.eas.com
Gatorade- Endurance Hydration: 60 calories; 15 carbs; 0g protein; 14g sugar; 200g sodium. www.gatorade.com
Hammer-Perpetuem: 87 calories; 18 carbs; 2g protein; 2g sugar; 77g sodium. www.hammernutrition.com
Powerbar-Endurance: 70 calories; 17 carbs; 0g protein; 9g sugar; 160g sodium. www.powerbar.com

Tips:

• Before the race: If possible, eat your final meal of 200-400 calories a minimum of two to three hours before start time and try to avoid fiber. Additionally, try and drink three cups of water during the hours before the race and get an electrolyte tablet on board.

• Practice eating and hydrating while exercising. Try during your long training sessions to eat and drink the same foods, supplements, etc., you plan to consume during the race. Never try a new food or supplement the day of the race. You don’t want to be surprised by what effects it may have on your digestive system or energy levels or find out during the race that it’s not practical.

• You can only go for so long on gels, bars and powder supplements. If a race goes longer than ten hours you will at some point need real food. Make your favorite sandwich, bring your favorite fruit or snack and stash it with your gear at transition points.

• Sometimes it can be tough to make yourself eat or too keep food down when your body is under stress. Bring along what you crave be it a snickers, baloney sandwich, gorp trail mix, etc., just try to have something on hand you know you will want.

• Nausea can be a real issue when your body is pushed to extremes and eating “real food” may not be an option. On trick for meeting my nutritional needs that has worked for me is to drink Insure. Ignore what your grandparents say about the taste, it’s a good last resort (or in my case first resort) to get you through the race.

• One last tip is electrolyte tablets. Have some on hand and pop them every couple of hours to make sure you are getting your required sodium and electrolytes for proper water absorption and to prevent cramps.