http://www.ironmanpower.com:80/nutrition/articles/ IronMan Articles en http://www.ironmanpower.com:80/nutrition/articles/453/The_Anatomy_of_a_Sports_Drink.aspx 9/2/2010 ® event. When it comes to fluids, the demands of Ironman necessitate that you choose a beverage that satisfies multiple requirements — to fuel, replenish, hydrate, deliver electrolytes, and taste great. Athletes look for fluids that will work for them, so the composition is crucial. Ironman Perform™ sports drink was designed by the sports nutrition experts at PowerBar®. It is the official sports drink found at Ironman events. What are the components of a beverage worthy of Ironman? More specifically, what is the anatomy of Ironman Perform™?

The Anatomy of Ironman Perform™ sports drink
Ironman Perform™ sports drink is designed to enhance the performance of long-endurance athletes by providing what an Ironman event demands: fluids, fuel, and electrolytes. Here’s how Ironman Perform™ sports drink works for you:

Energy: Needless to say, during an event such as Ironman, you burn a significant number of calories. The actual number of calories expended will vary based on fitness level as well as on the intensity and duration of the exercise. Given that an Ironman typically lasts 8–16 hours, sports nutrition expert and researcher Asker Jeukendrup, ED, estimates that finishers will expend 8,000–11,000 calories in a day, or about 500–900 calories per hour.(1) Although an athlete is not expected to match their calorie intake with their expenditure (try eating 900 calories per hour for 10 hours!), it is important to provide the body with energy during this all-day challenge.(1)

Ironman Perform™ sports drink provides 70 calories per 8–fl oz, so you get 175 calories in a 20–fl oz bottle.

Carbohydrates: During an Ironman competition, you need an energy source that is readily available and quickly absorbed, as well as one that offers maximal fuel to working muscles. A fine balance of carbohydrates — glucose and fructose — helps satisfy these demands by optimizing energy delivery and muscle fueling. Recent sports nutrition research revealed that a 2:1 ratio of glucose to fructose (or maltodextrin and fructose) is the most advantageous blend.(1) The 2:1 ratio of glucose to fructose has been shown to expedite gastric emptying and increase fluid delivery compared to glucose alone.(1) Because glucose and fructose each have their own transport system in the body, this formulation offers 20–50% greater energy delivery.(1) For an Ironman, aim for 90 grams/hour of this glucose and fructose blend in order to optimize performance.(1)

Ironman Perform™ sports drink contains this critical 2:1 ratio of carbohydrates in the form of PowerBar C2MAX dual source energy blend. It provides 17 grams of carbohydrates per 8–fl oz, so you get 42 grams of carbs in a 20–fl oz bottle.

Fluid: Sweating occurs during exercise to help dissipate heat produced by working muscles.(2, 3) Unfortunately, if you don’t replenish the fluid that you lose in sweat, dehydration can occur and derail performance. Dehydration is considered the single largest contributor to fatigue when training or racing.(2) Sweat losses vary between individuals and depend on the duration and intensity of exercise, environmental conditions, and the type of clothing/equipment worn.(2, 3) Between individuals, sweat rates vary due to differences in body weight, genetic predisposition, heat acclimatization state, and metabolic efficiency — i.e., how efficient you are at a particular activity.(2, 3) It's estimated that sweat rates can range from 0.3–2.4 liters per hour, so a one-size-fits-all recommendation for fluid requirements is rarely appropriate or useful.(2, 3) To make matters more challenging, thirst cannot be trusted to prompt fluid intake, because by the time that thirst hits, you might already be dehydrated.

Dodging dehydration is imperative, but overhydration — especially with plain water — should be avoided as well. Hyponatremia, or a low concentration of sodium in the blood, can be caused by overconsuming plain water without replacing sodium.(2) It appears to be more common among novice marathoners who are not lean, run more slowly, sweat less, or overconsume water before, during, or after exercise.(2)

To avoid the pitfalls of overhydration and underhydration, adjust your fluid intake to stay in your hydration zone. Regardless of your actual sweat rate, it is advised that you avoid losing more than 2% of your pre-exercise body weight during activity.(2, 3) Do this by matching your fluid intake during exercise with your sweat rate. A typical sweat rate is about 16–24 oz per hour; for a personalized plan, estimate your sweat rate with a simple test during training.(2) Visit www.powerbar.com/src to calculate your unique sweat rate.

Electrolytes: Unlike plain water, a sports beverage helps replenish electrolytes that are lost in sweat. Similar to fluid losses, sodium is lost in varying amounts. The average concentration of sodium in sweat is about 1 gram per liter.(2) Potassium, calcium, and magnesium decline to a lesser degree than sodium.(2) In addition to protecting a proper balance, replacing electrolytes during activity can help you ward off performance-inhibiting muscle cramps. Cramping might be due to dehydration, electrolyte deficits, and muscle fatigue.(2)

Ironman Perform™ sports drink provides 190 mg of sodium and 10 mg of potassium per 8–fl oz. You'll get 475 mg of sodium and 25 mg of potassium in a 20–fl oz bottle.

Flavor: Taste is paramount. If you can’t tolerate the taste, you are less likely to consume something. Ironman Perform™ sports drink is made with natural flavors and without the use of high-fructose corn syrup.

Be Confident in Your Sports Beverage

During an Ironman, you need to trust your training and be confident in your nutrition. Choose a sports beverage designed to work for you — one that provides the fuel, fluid, electrolytes, and taste to help create the best Ironman experience possible.

Dr. Jenna A. Bell is a Registered Dietitian, Board Certified Specialist, in Sports Dietetics and is co-owner of Swim, Bike, Run, Eat! She is an Ironman finisher and is currently training for Ironman Wisconsin 2010.

References:
1. Jeukendrup AE. Sports Nutrition from Lab to Kitchen. UK: Meyer & Meyer Sport. 2010.

2. American College of Sports Medicine; American Dietetic Association; Dietitians of Canada. Joint Position Statement: Nutrition and Athletic Performance. American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada. Med Sci Sports Exerc 2009; 41: 709–731.

3. American College of Sports Medicine, Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine Position Stand. Exercise and Fluid Replacement. Med Sci Sports Exerc 2007; 39: 377–390.


Article Type:Ironman         by: Bell, PhD, RD Jenna A. ]]> http://www.ironmanpower.com:80/nutrition/articles/452/Design_Your_Best_Ironman_Nutrition_Strategy_for_Race_Day.aspx 9/1/2010 http://www.powerbar.com/articles/212/putting-powerbar-to-work-for-you.aspx.

1. When and what do I eat/drink for breakfast on race day?
Before the race, you have three major nutrition goals: fuel, hydrate and feel good. All three are equally important: fuel to start the day energized, fluid to ensure that you are adequately hydrated and "feel good" to avoid stomach upset on a day that you may already feel frazzled. If all is done correctly, you can focus your attention on last minute details in transition, like defogging your goggles, pumping your tires and body gliding all your creases.

Fuel: Consume a carbohydrate-based meal 2–4 hours prior to the event (about 200–300 grams of carbohydrate).(1)

Breakfast ideas (2–4 hours prior):

• Cold or hot cereal with fruit or fruit juice and low-fat or nonfat milk
• French toast or pancakes with maple or fruit syrup
• Toast with jam or honey, and low-fat yogurt
• Breakfast burrito (scrambled eggs, salsa, low-fat cheese in a flour tortilla) and fruit juice
• Bagel or English muffin with jelly and/or peanut butter, banana and fruit juice

For more meal and snack ideas, visit: http://www.powerbar.com/articles/347/top-pre-and-post-workout-meals-and-snacks.aspx.

Hydrate: 2–4 hours before the race, drink 14–20 oz (400–600 ml) of water or sports drink.(1) Drinking fluids at least 2–4 hours before exercise should lead to urine production. If it doesn’t, or if the urine produced is dark in color, drink another 8 oz (240 ml) of fluid about 2 hours before exercise. A light-yellow, "lemonade" color is consistent with adequate hydration.(1)

Feel Good: This relies on your own personal experience using trial and error. Find foods that sit well in your belly, do not result in gastrointestinal discomfort and you know work for you. This will vary from person to person. Some people will enjoy a breakfast burrito without issue; others need to keep it bland. Choose familiar carbohydrate, moderate-protein foods and beverages prior to exercise, and avoid slow-to-digest fatty and high-fiber foods. Practice to figure out what works the best for you (and your tummy).

2. What should I eat/drink before the swim start?
If you’ve done a triathlon, then you know that you are going to be on site an hour or two before the gun goes off. That means that you have the opportunity to top off your fuel stores. Here are some snacks to nosh on before you make your way to the waterfront:

• Small roll or sandwich made with a banana and honey
• PowerBar® Performance Energy bar
• PowerBar® Fruit Smoothie Energy bar
• Ironman Perform™ sports drink
• PowerBar® Energy Gel
• PowerBar® Energy Blasts gel filled chews
• PowerBar® Energy Bites

3. When, what and how much do I eat/drink on the bike and run?
Your aim on the bike and run is to stay fueled and hydrated (no surprise here), but you also want to replenish electrolyte losses. And, it's best to ingest fuel and fluid early — small, frequent intake is a lot kinder on the belly and research asserts that consuming a bolus (one big serving) of carbohydrate after two hours of exercise is less effective than consuming the same amount of carbs at 15–20 minute intervals during the two-hour activity.(1) So fuel early and fuel often. If you’d like these recommendations in a downloadable PDF, visit: http://www.powerbar.com/articles/390/sports-nutrition-before-during-and-after-training/competition.aspx.

Fuel: Because your Ironman is likely to last more than two hours (ha-ha, a little humor), you will benefit from a carbohydrate source that has a 2:1 ratio of glucose to fructose. This blend will promote a faster delivery of carbohydrate fuel to working muscles than glucose alone. PowerBar® C2MAX dual source energy blend features this research-tested 2:1 ratio and is in several PowerBar® products designed to be taken during exercise. C2MAX carbs can be consumed at 45–90 grams per hour during exercise — again, in smaller amounts taken frequently.

Fluid: Fluid intake will vary from athlete to athlete but is typically 13–26 oz every hour (consume a small amount every 15–20 minutes). To avoid over- or under-hydration on race day, practice your fluid intake during training to stay in your hydration zone. Regardless of your actual sweat rate, it is advised that you avoid losing more than 2% of your pre-exercise body weight during exercise.(1) Avoid this by estimating your sweat rate in advance of race day. Visit www.powerbar.com/src to calculate your unique sweat rate.

Electrolytes: For athletes participating in workouts and events that last an hour or longer, or anytime you're exercising in heat or humid conditions, a sports drink that provides carbohydrates, fluids, and sodium is the preferred hydration option. When it comes to Ironman, a sports drink makes sense for a few reasons: Flavored beverages tend to increase consumption, it helps replenish carbohydrates, the sodium and carbohydrate will help increase absorption of fluids and the sodium may help the body retain the fluid.

Sample Strategy with PowerBar®
What	When
Ironman Perform™ sports drink	Multiple sips every 10–15 minutes
PowerBar® Energy Gel	Packet every 20–45 minutes
PowerBar® Energy Blasts gel filled chews	1–3 energy chews every 10 minutes
PowerBar® Fruit Smoothie Energy bar	1 bar every 30–60 minutes
PowerBar® Energy Bites	4 bites every 30–60 minutes

To read more answers to questions about how to use PowerBar® products to your advantage, visit: http://www.powerbar.com/articles/221/powerbar-sports-nutrition-products.aspx.

4. When and what do I eat when I cross the finish line?
Even if you plan to hang up your wetsuit, helmet and sneaks to enjoy an off-season of yoga, weight training and staying up late, a speedy and comfortable recovery will still benefit you after the Ironman race. A properly fueled recovery period will help your body replenish losses and repair itself after a long, grueling day. And, from my own Ironman experience, a well-recovered Ironman athlete feels better, stays awake longer and is easier to be around.

Carbohydrates: For the sake of your body (and your fans), aim to replenish as soon as possible — 0.5–0.7 grams of carbohydrates for every 1 lb (about 1.0–1.5 grams per kg) of body weight within 30 minutes of finishing exercise.(1) Repeat at 2-hour intervals for up to 6 hours, or transition to carbohydrate snacks and meals, if you plan on another intense training session within 24 hours. Consume smaller amounts of carbohydrates more frequently if that leaves you feeling more comfortable.

Protein: Taking in protein after the race provides the amino acid building blocks needed to repair muscle fibers that get damaged during exercise and to promote the development of new muscle tissue. Although protein requirements vary between athletes, consume a minimum of 15–25 grams of protein within an hour after exercise to maximize the muscle rebuilding and repair process.

Fluid and Electrolytes: Virtually all weight lost during exercise is fluid, so weigh yourself before and after exercise to gauge your net loss of fluids. Replace lost fluids by gradually drinking 16–24 fl oz of a recovery beverage, sports drink, or water for every lb of weight lost. Consume sodium sources such as crackers and pretzels along with your fluids. Rehydration will be more effective when sodium is included with the fluid and food you consume as you recover.

Final Goal: Be proud. Celebrate, eat well and sleep hard. You are an Ironman competitor.

Dr. Jenna A. Bell is a Registered Dietitian, Board Certified Specialist in Sports Dietetics and co-owner of Swim, Bike, Run, Eat! She is an Ironman finisher and training for Ironman Wisconsin 2010.

Reference:
1. American College of Sports Medicine, American Dietetic Association, Dietitians of Canada. (2009). Nutrition and Athletic Performance. Joint Position Statement. Med Sci Sports Exerc., 41(3):709-3.


Article Type:Ironman         by: Bell Jenna A. ]]> http://www.ironmanpower.com:80/nutrition/articles/406/Fueling_an_Ironman.aspx 4/5/2010
For the 10 weeks leading up to his Ironman, training consisted of roughly 10 km of swimming (3 sessions a week), 450 km of cycling (5 sessions a week), and 90 km of running (7 sessions a week). On the weekends, he had scheduled several 4- to 5-hour-long rides followed by a 2- to 3-hour-long run. This is where I saw an opportunity to incorporate a trial-and-error nutrition plan in order to maximize his carbohydrate and fluid intake.

Practicing his nutrition plan during the extended weekend training sessions was extremely important in order to reach his goal. First, we assessed his current intake while training. He was consuming only about 30 grams of carbohydrates during the bike ride, primarily through gels and a carbohydrate/electrolyte beverage, and no carbohydrates on the run. This may have been enough to get him through his cycle, but it was definitely not enough to fuel his run. Based on his body size (about 139 lbs/63 kg), my goal for him was that he consume about 60 grams of carbohydrates per hour with no gastrointestinal (GI) discomfort. During his first long training session, I recommended that he add 30 grams of carbohydrates per hour during his run. Due to his GI issues, I suggested that he achieve this through gels and sports drinks. As expected, he experienced some distress during the first trial session. For the subsequent sessions, we increased his carbohydrate consumption to 45 grams of carbohydrates per hour until his GI tract adjusted to this volume. I suggested that he incorporate solid foods, such as PowerBar® Performance Energy bars, into the cycle. After a few more tweaks to his nutrition plan, he was able to increase his consumption to 60 grams of carbohydrates per hour about 4 weeks prior to the Ironman. He met his goal by consuming Performance Energy bars, gels, and sports drinks during the cycle and run. He reported that this increase in carbohydrates during training had enhanced his energy levels tremendously and that he was able to recover more quickly after his high-volume training sessions. He also reported little to no GI discomfort.

The next goal was to optimize hydration. We calculated his total fluid loss (body weight loss) during his first long training session. He was losing about 3 lbs per hour. Therefore, we calculated his maximum and minimum fluid replacement rate in order to establish a recommended fluid consumption amount (per hour) during his race. The minimum fluid replacement allowed for a 2% body weight loss, and the maximum replaced all fluids lost. He achieved this goal by consuming a combination of water and sports drinks.

Finally, I addressed the importance of recovering between the long training sessions. It was particularly important to replace glycogen stores so that he would go into the next training sessions with adequate fuel. The extra protein would enhance recovery and help in any tissue repair.

Going into the competition, he felt very confident with his nutrition plan. He was able to consume more carbohydrates during the race because of the nutrition plan he had practiced during training. In addition, his energy levels were much higher towards the end of the race. This allowed him to perform to his anticipated potential and to make it through the race with no GI problems. This triathlete had a great cycle and swim, but an old metatarsal injury flared up again when he started the run — a hard pill to swallow for both him and the support team, who had worked so diligently leading up to the race.

Although the race didn’t end exactly as planned, I had provided him with some great nutritional strategies that he could use for future events. He is now training for Ironman Germany in August and feels that his “revamped” nutrition plan allows him to train optimally. Now he can complete his longer training sessions with no GI distress, run at a faster pace, and recover much more quickly.

To determine your optimal fueling and hydration plan, check out PowerBar® PowerCoach® at www.powerbar.com/powercoach/default.aspx.

Article Type:Ironman         by: PhD, RD, CSSD Kelly Pritchett, ]]> http://www.ironmanpower.com:80/nutrition/articles/391/Ironman_Training_An_Ironman_Tapering_Strategy_for_Race_Day.aspx 3/4/2010
Taper your workouts and calories
On nearly a daily basis over this period, you’ve been overloading the muscles that power you in the water, on the bike, and on your feet. You’ve then been providing the nutritional building blocks, hydration, and rest needed to promote recovery and adaptation to the physical stress of your workouts. Having repeated this cycle too many times to count, you are demonstrably stronger and faster than when you first conjured up this crazy idea of competing in an Ironman. And with the actual event looming, it is now time to allow your body to fully recover from the weeks on end of strenuous training. Your goal is to be rested, healed, and prepared to perform at your best when race day arrives.

For many Ironman triathletes, the full rebuilding and healing process known as tapering typically takes about 2–3 weeks. Lighter training may require a taper over a shorter period. Tapering involves a gradual step down in training volume and intensity, and that means you’re burning fewer calories. As you taper, back off on calorie intake accordingly, to avoid unwanted weight gain. But as you are adjusting your calorie intake, make sure to trim calories from fat rather than from carbs and protein. You’re going to need carbs for fueling, and protein to help with the repair of muscle tissue.

Plan to carbohydrate load
A few days to a week before the event, you’ll want to carbohydrate load, ideally with a regimen that you’ve put to the test prior to a few of your longer training sessions. Carbohydrate loading will maximize the carbohydrate fuel reserves (glycogen) in your muscles. This is important because during an Ironman you can burn upwards of 10,000 calories. But with limited opportunities to consume calories during the race, you will be relying heavily on the fuel reserves that you already have on board. Your primary muscle fuel options are fat and carbohydrates. You have plenty of fat, but it’s only the fuel of choice when you’re exercising at a low intensity. When you’re going hard in the water, on the bike, or when running, your muscles rely increasingly on your glycogen reserves. However, these muscle glycogen stores are limited and can be substantially depleted within only about 90 minutes of vigorous exercise. When carb reserves run low, your muscles fatigue and you’re forced to slow to a pace that fat reserves can fuel. That’s not the way to reach your target finishing time.

Fortunately, you can substantially boost your muscle glycogen stores by carbohydrate loading a few days before the competition. Done properly, carbohydrate loading can improve your Ironman time by 2–3%. That may not sound like much — but if you do the math, that’s 12–18 minutes off a 10-hour finishing time!

Effective carbo-loading is relatively simple on paper. During the last stage of your taper, consuming an increased carbohydrate diet, about 4.5–5.5 grams per lb (10–12 grams per kg) body weight during each day of loading will result in supersaturated muscle glycogen stores within about 24–48 hours. Don’t worry if you have travel days between when you carbohydrate load and the day of the race. Muscle glycogen levels remain high for up to 5 days after carb loading as long as you rest or you engage in only light workouts.

Where many athletes stumble is by not consuming enough carbs during the glycogen-loading phase. For example, a 150-lb (68-kg) triathlete should aim to consume roughly 675–825 grams of carbs on each of their loading days. This equates to 2,700–3,300 calories daily from carbs alone! This level of intake requires a concerted effort to take in lots of carbs at every meal and snack. The ritual pasta feed the night before the competition does not in and of itself equate to effective carbo-loading. The following is an example of a 1-day menu for a 150-lb (68-kg) athlete striving to consume 675 grams of carbohydrates.

Example Carbohydrate Loading Menu

Breakfast

2 cups dry breakfast cereal (48 grams carbs)

1 cup nonfat milk (12 grams carbs)

1 banana (27 grams carbs)

2 halves toasted English muffin with 2 tablespoons strawberry jam

8 oz orange juice (26 grams carbs)

Total: 164 grams carbs

Snack

1 PowerBar® Performance Energy bar (45 grams carbs)

1 cup fresh fruit salad (32 grams carbs)

8 oz PowerBar® Endurance sports drink (17 grams carbs)

94 grams carbs

Lunch

1 turkey sandwich with 2 slices sourdough bread (30 grams carbs)

1 cup fresh or canned fruit (32 grams carbs)

16 oz PowerBar Endurance sports drink (34 grams carbs)

96 grams carbs

Snack

16 oz fruit smoothie (62 grams carbs)

5 saltine crackers (11 grams carbs)

73 grams carbs

Dinner

2 cups noodles with stir-fried chicken (80 grams carbs)

1 cup broccoli (10 grams carbs)

1 cup fresh fruit (32 grams carbs)

20 oz soft drink (68 grams carbs)

190 grams carbs

Snack

1 PowerBar Performance Energy bar (45 grams carbs)

8 oz PowerBar Endurance sports drink (17 grams carbs)

62 grams carbs

Grand Total: 679 grams carbs

Preparing for the day of the race
As you look ahead to the day of your race, work through the logistics of what it’s going to take to get you, your bike, and all your gear to the event. Take into account any travel that you’ll be doing and develop a plan that provides you with ready access to foods and beverages. The goal is to implement a tested plan for how to get you, your equipment, and your hydration and fuel sources to their intended locations.

Remember that the day of the event is your opportunity to put into action everything that you have been practicing during these many months of training. That includes the before-race hydration and fueling strategies, as well as how to hydrate and fuel on the course. Avoid the temptation to make any last-minute switches to your pre- or during-race protocols. Instead, use those foods, beverages, and sports nutrition products that you are familiar and comfortable with.

Nerves might be an especially disruptive factor just before the event itself. Don’t let this throw you. You can still start the race fully hydrated and fueled. Smaller, more frequent meals may be easier to tolerate under these circumstances, and liquid carb sources often go down easier than solid forms.

The day before the event, “graze” on carbohydrate snacks, and consume sodium sources as well. Continue to select from foods and beverages that you are familiar with.

Get a read on the race-day temperature/humidity conditions and formulate a hydration plan based on your sweat rate in those conditions. Make mental adjustments if conditions change.

Race-day nutrition
The goals for the morning of the race are to consume some carbs to top off your muscle and liver glycogen stores, to consume fluids to ensure that you’re hydrated, and to do both in a way that leaves you feeling comfortable. Most athletes are comfortable eating their pre-race meal about 2–4 hours prior to a race, but experiment during training with the timing and quantity of carb intake in order to find the approach that works best for you. Fasting overnight can substantially deplete the amount of glycogen that you have stored in your liver. Liver glycogen is important for maintaining your blood sugar level, which is a critical factor in avoiding fatigue. So don’t pass on the opportunity to consume carbohydrate fuel before the race.

The pre-race meal should contain familiar carbohydrate foods and fluids without slow-to-digest fat and fiber. Toast with jam or honey, fruit, fruit juices, liquid meal supplements, a sports drink, and an energy bar are popular pre-race meal choices. If you have pre-race jitters, a liquid meal supplement can provide an easily digested alternative to solid foods.

To ensure that you are fully hydrated going into a competition, consume 14–20 oz (400–600 ml) of water or sports drink about 3 hours before your race. This will lead to urine production if you are well hydrated. If it doesn’t, or if the urine that you produce is dark in color, drink another 8–12 oz (250–350 ml) about 2 hours before the race. It’s fine to sip water or a sports drink right up until the race in order to top off fluid levels, especially if conditions are hot or humid.

With dedicated training and a solid nutrition and hydration plan during your taper, you’re ready to do your best on race day. Good luck!

References:
Burke L. Middle- and Long-Distance Running. In: Practical Sports Nutrition. Human Kinetics Australia, 2007; 109–139.

Burke L. Preparation for Competition. In: Burke L, Deakin V. Clinical Sports Nutrition. 3rd ed. McGraw-Hill, 2006; 355–384.

Coleman EJ. Carbohydrate and Exercise. In: Dunford M., ed.: Cardiovascular and Wellness Nutritionists’ Dietetic Practice Group. Sports Nutrition — A Practice Manual for Professionals. 4th ed., American Dietetic Association, 2006; 14–32.


Article Type:Ironman         by: Jensen, PhD, MPH, RD Christopher D. ]]>