Nutritional Considerations for Ultraendurance Performance

Abstract

The nutritional considerations of the ultraendurance athlete center around proper caloric and nutrient intake during training as well as adequate energy and fluid replacement during competition to maintain optimal performance. Energy needs of ultraendurance athletes during training vary widely, depending upon duration, intensity, and type of exercise training. These athletes may train several hours daily, thus risking inadequate caloric intake that can lead to chronic fatigue, weight loss, and impaired physical performance. It is not known whether protein needs are increased in ultraendurance athletes as a result of extended exercise training. Additionally, micronutient needs may be altered for these athletes while dietary intake is generally over the RDA because of high caloric intake. Prior to competition, ultraendurance athletes should consider glycogen supercompensation and a prerace meal eaten 4 hrs before as a means of improving performance. Carbohydrate feedings during prolonged exercise can significantly affect performance. During events lasting over several hours, sodium sweat losses andlor the consumption of sodium-free fluids may precipitate hyponatremia.With the recent popularity of endurance sports such as distance running and cycling, a new group of athletes have emerged who participate in endurance events of ultra distance. These athletes engage in prolonged exercise sessions lasting several hours-even days-in events such as ultradistance marathons 90-200 km, Ironman distance triathlons (3.9-km swim, 180.2-km bike, 42.2-km run), open-water swims of 10 km or more, and bicycling races of 200 to 4,000 km or more. Participation in ultradistance sporting events requires extended training sessions which often represent multiple daily training sessions. To meet rigorous training demands, ultraendurance athletes must consider ways to exercise performance through dietary manipulation and energy replacement strategies during exercise that will optimize work performance.Ultraendurance athletes, as well as other athletic groups, are gaining an appreciation and understanding of the role of nutrition in athletic performance. carbohydrate intake prior to and during athletic competition, for instance, is

Consumo alimentar de atletas: reflexões sobre recomendações nutricionais, hábitos alimentares e métodos para avaliação do gasto e consumo energéticos

“…Existem evidências de que o consumo de dieta rica em carboidrato, em período de treinamento intenso, pode favorecer não somente o desempenho como o estado de humor do atleta 12 . As recomendações de carboidrato para atletas são de 6-10g/kg de peso corporal por dia ou 60-70% da ingestão energética diária 1,13 ; entretanto, a necessidade individual dependerá do gasto energético, da modalidade esportiva, do sexo e das condições ambientais 1 .…”

“…As recomendações da ingestão diária de proteínas para atletas consistem em 1,2-1,7g/kg de peso corporal ou 12%-15% do consumo energético total 1,13 . Em recente estudo, Tarnopolsky 14 concluiu que atletas de endurance (resistência) envolvidos em treinamento de moderada intensidade necessitam de uma ingestão protéica de 1,1g/kg/dia, enquanto atletas de endurance de elite podem requerer até 1,6g/kg/dia.…”

“…Em vista disso, as necessidades de micronutrientes específicos podem ser afetadas conforme as demandas fisiológicas, em resposta ao esforço 2 . Alguns autores supõem que atletas possam apresentar as necessidades relativas a determinados tipos de micronutrientes acima da Recommended Dietary Allowance (RDA) 13,[18][19] . Entretanto, com a divulgação das Dietary Reference Intakes (DRIs) e o estabelecimento do nível superior tolerável de ingestão (UL) para vários micronutrientes 20 , essa questão deve ser vista com bastante cautela.…”

Review of the Food Guidelines in Continuous Ultramarathon

“…[16][17][18] were measured by indirect calorimetry and doubly labeled water energy expenditure at the Western States Endurance Run (WSER), it was 13000-16000 kcal. Applegate (1991) sets the calculation of calories whereas the energy expenditure of 47.76-71.65 kal/km. To prevent a complication more common such as lack of appetite this makes it difficult to comply with the high caloric intakes [13].…”

“…Caloric intake must be optimal to achieve good performance in a UM and avoid fatigue, weight loss, inability to continue the event, etc. [12]. In daily practice the athletes employ body monitors to estimate caloric expenditure to thus set nutritional strategies and the consumption of oxygen to determine the energy cost of the activity [13].…”