Objective: Understand how to use supplements effectively for optimal training and racing performance while preventing potential side effects from incorrect use.
Goal #1: Prevent supplement overload
- Drink water alone the first hour. Your body naturally releases glucose from your glycogen stores to be used for energy. Start supplementing between 60-90 minutes of continuous exercise.
- Know your tolerance. The gut can absorb 1 gm of carb per minute
- Maximum tolerance = 60 gm of carbs per hour
- Give your body what it wants…sugar. Not all sugars are the same. Supplements vary in their carb makeup. Try a variety of products and find what works for you.
- A product with at least two types of sugars as its carb base is ideal.
- Build a simple training routine. Spread your supplements out over 60 minutes to prevent overload. Take 10-15 grams of carbs every 15 minutes.
Goal #2: Supplement what matters
- Keep it simple. Training and race time is not when poor nutrition should be made up.
- Aim to consume these three key nutrients. After the first hour of training or competition, implement your planned routine.
- Carbohydrates: 45-60 gm per hour
- Fluid: 24-32 oz per hour
- Sodium: 550-1000 mg per hour
- Fluid is vital. Even a 1% change in body weight due to dehydration will decrease performance. Most people need 24 ounces minimum to match sweat loss per hour.
Goal #3: Use supplement labels
- Avoid products with complex ingredient lists. Many ingredients are not proven to improve race performance and may upset your stomach.
- Check for caffeine. It is performance enhancing, however products with caffeine should not be used repetitively and work best in the later stages.
| Sports Drinks | Serving | Calories/svg | Carbs/svg | Sodium mg |
| Gatorade Endurance | 8 oz | 53 | 14 | 200 |
| Tailwind | 8 oz | 67 | 17 | 200 |
| Skratch Labs | 8 oz | 40 | 11 | 180 |
| Gels | 1 pouch | Calories/svg | Carbs/svg | Sodium mg |
| Honey Stinger | 1 | 120 | 29 | 50 |
| Maurten | 1 | 100 | 25 | 34 |
| Gu Energy | 1 | 100 | 25 | 50 |
| Gel Blocks | Serving | Calories/svg | Carbs/svg | Sodium mg |
| Clif Shot Blocks | 3 pieces | 100 | 24 | 70 |
| Gu Chomps | 4 chews | 90 | 23 | 50 |
| Gat Prime Chews | 6 chews | 100 | 24 | 90 |
| Salt supplements | Serving | Calories/svg | Carbs/svg | Sodium mg |
| SaltStick capsules | 1 | 0 | 0 | 215 |
| SaltStick Fast Chews | 2 tablets | 10 | 2 | 100 |
| Base Salt | 1 lick/.12 tsp | 0 | 0 | 290 |
Practice: Divide the cals, carbs, and sodium listed for each sports drink by 8 oz, then multiply by desired ounces to fit your own plan.
- Examples:
- 28 oz Gatorade End = 186 cals, 49 gm carbs, 371 mg of sodium
- What is missing? How can you make it up?
- Answer: (sodium)
- 20 oz of Gatorade End, 8 oz water, 1 Maurten gel, 2 SaltStick
- 232 cals, 60 gm carbs, 729 mg sodium
- 24 oz Skratch Labs = 120 cals, 31.5 gm carbs, 540 mg sodium
- What is missing? How can you make it up?
- Answer: (carbs and sodium)
- 24 oz Skratch Labs, 1 Gu Energy Gel, water as needed
- 220 cals, 57 gm carbs, 590 mg sodium
- 6 Gat Chews, 28 oz Tailwind = 335 cals, 84 gm carb, 790 mg sodium
- What is missing? How can you make it up?
- Answer: (need to decrease carbs!)
- 16 oz Tailwind, 6 Gat Chews, 12 oz of water, 1 SaltStick capsule
- 234 cals, 58 gms carbs, 705 mgs sodium