1. Food for distance runners From theory to practice Wageningen - April 12, 2007

2. Theory in a nutshell Carbohydrates Fluids Sports drinks Basic nutrition

3. Theory: carbohydrates Most important substrate for performance (faster energy delivery than fats or proteins) Not just pasta, but also: –Rice –Potatoes –Cereals –Banana’s, etc. Energy bars

4. Theory: fluids More important than carbohydrates? Most important reason for decreased performance: dehydration (starts at ~ 2%!) and rise of core temperature Average max uptake per hour: ~ 1 liter Combination of water, carbohydrates and minerals: sports drink

5. Theory: sports drinks Before and during exercise: isotonic (or slightly hypotonic) thirst quencher: 60 - 70 g/l of CHO, minerals After exercise: higher concentration of CHO possible (‘energy drinks) - possibly in combination with peptides Uptake of at least 150 - 200 ml promotes gastric emptying

6. Theory: basic nutrition Fats and proteins are important, too! Basics first: it’s no use to spend time on details when the basics aren’t taken care of Enjoy good, fresh foods; enjoy your meals!

7. Theory  practice Marathon –‘Normal’ CHO (glycogen) stores in body are not sufficient for 42 km –More than 2% of body weight is lost by perspiration –  Drinking is necessary! –‘Carbo loading’?

8. Practice: carbohydrates Variation in CHO sources. As mentioned: grains, pasta, bread, rice, bananas, potatoes. Fluid foods: ‘carbo loaders’ and fruit juices Mix soluble CHO with tea, yogurt, etc. E.g. ‘Fantomalt’ (maltodextrin); tasteless, colorless, soluble. Do not ‘over eat’

9. Practice: (sports) drinks Cool, not cold Taste! Drink during training runs Race: use the same drink you have been using in training Coffee (caffeine): only when you are used to drinking coffee, timing

10. Practice: (sports) drinks Temperature of drink: use warm water in winter, ‘old sock’. Concentration of drink: dilute in warm weather, concentrate when cold (within certain limits!) Marathon: –Start fully hydrated –Start drinking at first refreshment station

11. Supplements Overwhelming choice, little proof What I use: –Low-dose (50% RDA) multivitamin/mineral –Extra B- complex (50% RDA) –Fe, when indicated by blood tests

12. Final recommendations Timing: know when to take last meal Never try new foods/drinks in a race; use what you have been using in training Never try to loose weight during last days prior to a race Abroad: bring your own foods. E.g. Japan, March 2007: bread, cereal bars, sports drink