Monthly Archives: May 2015

NUTRITION BASICS FOR ENDURANCE ATHLETES

Most endurance athletes train year round, during which their training cycles pass through different phases such as preparation, pre-race, race, and recovery. A nutritional plan for endurance athletes should follow the same pattern or match the goals of their training program. For example, during race phase, the main nutritional goal is to provide the endurance athlete with enough energy to complete not only their daily activities but also their training sessions. At the same time, the nutrition plan must be focused on replacing glycogen stores and repairing lean muscle mass. In addition, emphasis is placed on eating frequently and timing of meals (pre, during and post)

– CARBOHYDRATES
Given that energy requirements for endurance athletes tend to be high, carbohydrates are the primary source of fuel.It is important to consume the proper amount of carbohydrates in order to replenish muscle glycogen used during training. Basic carbohydrate recommendations:
• For moderate duration, low intensity training: carbohydrate consumption should range from 5-7 g/kgof body weight
• For moderate-heavy training: carbohydrate consumption should range from 7-12 g/kgof body weight.

– PROTEINS
While protein provides a small amount of the energy needed for long training sessions, it is essential in supporting muscle development and recovery.Obtaining an adequate amount of protein each day is important, but athletes should not under value the importance of the timing of protein intake throughout the day, especially after exercise.

Basic protein recommendations for endurance athletes : should range from 1.2 to 1.4 g/kg of body weight.

– FATS
Fat is an essential part of an endurance athlete’s diet because it is a primary energy source during periods of rest and low-intensity activity. Fat, in conjunction with carbohydrates, are also used as a source of energy during moderate intensity exercise. Fat also plays an important role in proper immune function.

Basic Fat recommendations: 25-30% of daily calories should be consumed from fat. Emphasis should be on choosing sources of monounsaturated and polyunsaturated fats, like vegetable oils, fatty fish and avocados and while minimizing intake of saturated fat sources such as butter and bacon and avoid trans fats.

Additional Nutritional tips for Endurance Athletes:

• CARBLOADING (CL): Carb-loading refers to the consumption of carbohydrates in days leading up to an event or race. Studies indicate carbo-loading helps maintain speed during later stages of a race. Studies also show that exercise performance is enhanced, in both how long and fast one can go.

It is difficult for an endurance athletes to eat all the energy needed during an event, thus carbo-loading helps optimize reserves in order to enhance race day performance.

• SUPPLEMENT PROTEIN: Eating protein during a race helps reduce significantly the onset of post-race soreness. It also helps prevent muscle damage important in multi-stage races. Studies have revealed that consuming BCAA (Branched chain amino acids) provides an added benefit. It has been showed that athletes consuming BCAA can reach higher levels of exertion.

• EAT SOLIDS: A good tip for endurance athletes is to practice consuming solids during an endurance event. Solids are more calorie dense foods thus providing more energy. Eating solids also allows for fluids to be easily processed. However, one must learn how to eat solids during training or an endurance event in order to avoid gastrointestinal problems. Recommendation, eat at moderate levels of intensity and not during high intensity.

• HYDRATION: Water is one of the most important nutrients for endurance athletes. Two-thirds of the human body weight is water. It plays an essential role in every major organ and system, therefore should not be overlooked. The best advice for an endurance athlete is to pay attention to hydration the week leading up to an event.

Tip for determining daily water requirements:
Divide your body weight in pounds (lbs. = kg * 2.2) by half. That is amount of water in ounces you should be consuming daily without exercise. Add another 8 to 16 ounces for every 60 minutes of exercise.

GET TO KNOW GEDIMINAS GRINIUS

Hello Gediminas, just few words to introduce you. You are a Lithuanian soldier, father of 2 and husband. You finished 3rd at the 2014 UTWT ranking and recently won TransGranCanaria signing the course recorded indeed. How do you manage your time between your job, family and training/competition?

Indeed, time is my biggest enemy. As I started to run more and compete in international events I found out that 24 hours is not enough anymore. As you mentioned I am not professional athlete, so duty comes first and just then I can concentrate on running, which sometimes is very difficult to do. Trying to find time is challenging in overloaded schedule, but as running changed my life and has very important role in it, I must to sacrifice other things which love: sleep less, use holidays for racing and any spare time like lunches for training. My family is not an exception as well, but since they are very supportive it didn’t dramatically affected our relations. Usually, I travel to races with them and like to think that it is our holidays, which all love, but sometimes reality is different: kids miss their father and wife her husband, who is somewhere on the trails, but not with them.

You served in Iraq and came back with a post-traumatic stress disorder. Running is the solution you found to escape from this. Had you planned such a successful career in running/trail running?

Yes, having few issues after deployment I was looking for solution and the best answer I came up with was – running. I noticed that after the long run there were no worries, problems and tensions left. I felt relaxed, back to normal and could cope with others and myself much better. I have never thought, that I could race with the worlds best like equal, because never been runner or athlete myself. However, must to admit, that reading and watching all the media about pro-runners I imagined one day running among them. So, guess being dreamer, patient and stubborn I have made it true.

Transgrancanaria2015  - Gediminas Grinius 6 @iancorless.com (7) (1)

Few weeks ago you were at the start of TransGranCanaria and won it. Tell us how your day was.

This years TGC had a huge field of elite runners. I wasn’t worried or concerned at all as my main aim was to improve upon my 2014 time and position and hopefully have a good race with the top runners along the course. During the race I had my ups and downs, but apparently I could cope with it better than others. With the finish line drawing closer, I noticed that I am in the lead and more important time was good enough for the course record, so I just kept pushing and was so happy to not only win the race, but also set a new course record of 14hrs 23mins and 41secs.

The first time you participated to a trail running race was in 2009 for the IAU Trail Running World Championship. It was also the first time you used Compressport compression garments. How did that happen? What other Compressport products did you use after that?

In 2009 I was so new to running and especially trail, that looked for all available help and support. Knowing that calves suffering the most in a long mountain run I noticed Compressport calf sleeves, which in my mind was the perfect solution in a fight with muscle fatigue and the best recovery option after the race. Feeling that it real works for me, as I liked reduced bouncing of my calves, I decided to help my quads as well and bought Trail Running Compression Underwear Shorts just before so far my longest race – Lavaredo Ultra Trail. Placing third after Anton Krupicka and Mike Foote just one more time proved Compressport being effective.

You have a long history using the Compressport products. What is your feedback about the evolution of the products and the product offer? What are the products you use in training and at races, and why?

I am very impressed by evolution of Compressport as it offers huge variety of trail running range. Recent development of lighter, more colorful and more technologically improved apparel makes it desirable choice of any runner. My racing and training choice is UW Trail Running Shorts, Pro Racing arm Sleeve, R2 Race & Recovery. I try to use the same Compressport products for training and racing, since the best training is that is as much similar to real race as possible. To be able run longer and further I put a lot of focus on proper recovery and right now it is impossible without not having pair of Fulleg garment.

What advice would you give to someone willing to do Ultra Trail Running? 

Definitely go for it! It is hard to describe how trail running rewarding is, you must to feel it and the only way to experience it, is to put your sneakers on and go for this life long adventure, because this what trail running is about. And most important don’t forget to be patient as you can’t start build the house from the roof, concentrate on the foundation and the rest will come with the time.

Transgrancanaria2015  - Gediminas Grinius 5 @iancorless.com (5) (1)