Endurance Sports Nutrition THIRD EDITION

Endurance Sports Nutrition THIRD EDITION Suzanne Girard Eberle, MS, RDN, CSSD Human Kinetics Library of Congress Cataloging-in-Publication Data Eberle, Suzanne Girard, 1962- author. Endurance sports nutrition / Suzanne Girard Eberle, MS, RDN, CSSD. -- Third edition. pages cm Includes bibliographical references and index. 1. Athletes--Nutrition. I. Title. TX361.A8E39 2014 613.7--dc23 2013019506 ISBN-10: 1-4504-3215-8 (print) ISBN-13: 978-1-4504-3215-3 (print) Copyright © 2014, 2007, 2000 by Suzanne Girard Eberle All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. 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CONTENTS PREFACE vii ACKNOWLEDGMENTS ix PART I Nutrition Strategies for Endurance Athletes 1 Eating Smart, Training Smart, Racing Smart 3 2 Meeting Energy Demands 31 3 Weighty Matters: Losing, Gaining, and Maintaining 53 4 Timing Fuel and Fluids for Optimal Results 81 5 Using Supplements Effectively 117 6 Solving Peak Performance Challenges 145 7 Endurance Eating for Vegetarians 187 8 Meal Planning for Endurance Athletes 205 iv PART II Nutrition Plans for Specific Events and Conditions 9 Shorter-Range Endurance Events 225 10 Long-Distance Endurance Events 235 11 Ultraendurance Events 259 12 Multiday and Multileg Endurance Events 283 13 Rowing and Open Water Swimming 301 14 Extreme Heat 313 15 Extreme Cold 331 16 High Altitude 345 APPENDIX A: Measurement Conversion Charts 355 APPENDIX B: Facts About Vitamins and Minerals 359 APPENDIX C: Eating on the Run 363 SELECTED RESOURCES 369 BIBLIOGRAPHY 371 INDEX 375 ABOUT THE AUTHOR 382 v PREFACE e ask a lot of our bodies. This is especially true of endurance athletes W(people who live by the mantra “no guts, no story”), who often find it challenging to do things in moderation. And if you’re like most of the athletes I work with, you probably expect your body to simply show up and do whatever it is you want it to. In reality, however, our body gets the final say. Our ability to go long, whether we run, cycle, swim, hike, ski, or row, is a gift. None of us is entitled to do these activities, even if we’re really good at them. The key is to work with your body by giving it what it needs, so you are able to consistently perform to your best. In other words, when it comes to your body, you need to feed it, rest it, and take care of it. My first career or day job was as an elite professional runner. After running competitively in high school and college, I was good enough to keep pursuing this path. I ran around the world, including representing the United States three times on national teams. Currently, I’m a board certified sports dietitian and nutrition coach. I counsel teen and adult athletes of all shapes, sizes, and athletic abilities on mastering high-performance eating habits. It’s simple—if you’re relying on your body to perform, you’re an athlete! It doesn’t matter if you’re a shoo-in to make the podium or if you simply want to survive and cross the finish line—you’re an athlete. The first task, and it’s often the hardest, is simply making it to the start- ing line. By eating smart, you will have greater energy to train, suffer fewer injuries, get sick less often, and recover more quickly. You’ll also enjoy a saner relationship with food and have an easier time reaching and maintaining an appropriate, healthy weight. Eating smart, after all, is not about eating right, being perfect, or becoming a gourmet chef. It’s about making daily food choices and establishing regular eating habits that are based on balancing nutrition with convenience and pleasure. Putting the science (yes, nutrition is a science) into practice during your chosen endeavor sets you up to perform better and to enjoy the adventure or race more. (Or at least as much as possible.) This sports nutrition book is unique in two aspects. First, it’s not just another general sports nutrition book. It’s geared specifically to the endurance athlete. If you train for and participate or compete in endurance-based events or would like to do so in the future—whether you run a 10K, finish vii PREFACE an Ironman, cycle across your state, or race against others across the entire country—you have nutrition needs that differ from those of athletes in power, stop-and-go, and team sports. Because most active people don’t have the time or the scientific background to keep up with the ever-evolving field of sports nutrition, I’ve done it for you. Part I of this book offers eight chapters that deliver practical endurance-specific nutrition information that you can apply the next time you open the refrigerator door, hear about a new sup- plement, worry about your weight, or wonder, now that you’ve signed up, how you’re ever going to go that far or last that long. Even if friends and family, a coach, or your teammates consider you nutritionally challenged, you will be ready to pursue smarter eating habits after reading these chapters. Second, I’ve drawn on my background as both a sports dietitian and a successful endurance athlete to sort through what sports science profession- als recommend versus what works in real life. Armed with my professional expertise and personal experiences, I’ve partnered with some of the best endurance athletes in the country so that as you read, you are learning from the best. Some themes ring loud and clear to the top-notch runners, cyclists, triath- letes, adventure racers, rowers, open water swimmers, mountaineers, and winter athletes involved in Nordic and backcountry skiing that I counsel. They know their bodies extremely well. They always go into an endurance event or race with a well-thought-out nutrition game plan. Most important, they are always thinking about their food, fluid, and electrolyte needs while on the move. In part II (chapters 9 through 16), I coach you through the unique nutrition challenges endurance athletes face in shorter-range, long-distance, ultra, and multiday events and races in order to go longer as well as faster. Included are strategies for dealing with challenging conditions such as altitude and extreme heat or cold. Regardless of your sport or activity—running, cycling, mountain biking, triathlon, adventure racing, hiking, mountaineering, Nordic skiing, open water swimming, or rowing—your job is to go into the endeavor with a well-conceived nutrition game plan. Regardless of your goal—hoping just to finish or going farther and faster than ever before—your job is to monitor your food, fluid, and electrolyte needs while on the move. What bright athlete wouldn’t want to have an endurance-minded nutrition coach by his or her side? This book is offered to you, the endurance athlete, as food for thought. Dig in! viii ACKNOWLEDGMENTS any, many thanks to acquisitions editor Justin Klug and to develop- Mmental editor Carla Zych for their expert guidance and extraordinary patience. I continue to be grateful to the gifted athletes who again shared their time and wisdom for this edition as well as all those who continue to seek my advice. Special thanks to Michael for answering all queries regarding anything to do with cycling, to Gil, my personal soccer coach, for providing hours of instruction and entertainment, and lastly, to John, my husband and best friend, for reading every word.

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