Bars, Gels During the Long Haul…… Anyone Hungry?

Physically
Centered

By Ryan Iverach, DC

Dr. Ryan Iverach is a graduate of Western States Chiropractic College and is licensed in the state of Oregon as a Doctor of Chiropractic. An accomplished endurance athlete and Ironman Triathlete, Dr. Ryan has taught at Western States Chiropractic College and is a Chiropractic Physician at Pure Motion Chiropractic. Contact Dr. Ryan Iverach at 503-640-6404: email
drryan@puremotionchiropractic.com

A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world.
— Paul Dudley White

Bars, Gels During the Long Haul…… Anyone Hungry?

My parents tell me that 30 years ago anyone walking more than a few miles before work or bike commuting to the office was considered a little “off.” Tell someone you were going to walk 26.2 miles, your friends might have started making phone calls. Mention that you were thinking of doing this more than once in a lifetime, and you might have been committed.

Not so anymore
The last two decades have seen an enormous rise in participation in long-distance endurance events. Thousands of people in recent years have bought what equates to a lifelong seat on the fitness bandwagon and they’re preparing to ride it into the sunset, or at least into their golden years.
This increase in participation at mara-thons, triathlons, and other endurance walking and running events has brought with it a huge number of products that are said to enhance performance, or at least sustain your body nutritionally over the long haul. It all started with solid foods like Power Bar, but since then other products like Clif Bar and Balance Bar have sprung up, with the semi-solid gel products — Gu, PowerGel, HammerGel, and Clifshot — close on their heels. And then there are the ever-popular drink mixes. Gatorade leads this charge, along with Powerade, Propel, and most recently, H.E.E.D. from Hammer Nutrition.

So, without going back to grad school for a masters in nutrition (or, perhaps, psychology!), how does one wade through the quagmire of hype-marketing to emerge on the other side without bonking, dehydrating, or losing it altogether?

The most important fact to keep in mind regarding race nutrition is that it is extremely specific to the individual. While general guidelines can be followed, it’s important to experiment with a number of different fuels until you find the one that works best for you. None of us look the same on the outside, and it’s the same story on the inside; all of our digestive tracts have slightly different absorption rates. What works for your friend or the pro-athlete in the commercial may be a world apart from what will ultimately work for you.

Keeping your individuality in mind, it is important to consume 200 to 450 calories per hour in the form of drinks, bars, or gels during endurance events longer than two hours. The average gel contains approximately 100 calories, while bars range in the 200 to 300 calorie range.

Make sure to read the labels when you’re choosing your fuel, and confirm if the nutritional information considers the entire bar, or only one "serving" of the bar. Each bar may be equal to multiple servings, so don’t be misled. If you’re using an energy drink as well as a bar or gel, be sure to total up the calorie count from each source, and try to consume an hour’s worth of calories (300, for example) over the course of the hour, instead of hitting your system with the full amount every 60 minutes.

Next, check the nutritional facts for simple sugars, complex sugars, and fiber content. For longer events,
complex sugars will create a sustained energy effect instead of the rise and fall in energy that a product high in simple sugars tends to create. A higher fiber content of a product will slow down absorption, and typically requires more water for proper digestion.

Last but not least, check the amount of protein in your gel, bar, or drink mix. Typically gels and drinks won’t contain protein in any significant amount, but bars might. If your event is going to take longer than three hours to complete, count on 15% of your calories coming from the protein content of your fuel. If your event is less than three hours, your body won’t need much in the way of protein, and if your intensity is higher (as in a short distance race) having protein may upset the stomach. Go with a soy protein during an event, and whey protein after the event for recovery nutrition. Soy protein tends to produce less ammonia as a by-product of digestion when compared to whey, and this is a favorable quality.

As a final consideration, try experimenting with your fuel mix in different weather conditions. You may find that what works for you during the rainy winter season is much different from what your body needs during a day that is hot and humid. Your stomach’s individuality will shine through here as well — and if you don’t respect it, you may spend more time in the Honeybucket on marathon day than you planned for!