FUEL YOURCOMPETITIVESPIRIT

NUTRITION & HYDRATIONGUIDELINES FOR SERIOUS ATHLETESE N H A N C E
Y O U RH Y D R A T I O N•Consume 16 ounces (~470 ml) offluid for each pound (aprox. 1/2 kg)of sweat loss.

•Avoid losing greater than 2 percent
body weight from fluid loss.

Adequate hydration is imperative
when you’re physically active.
Otherwise, you’re at risk fordehydration, the inability to replace
lost fluid needed for normal bodyfunctioning. Dehydration not onlyimpairs athletic performance,
especially in a hot environment, but it
can be life threatening if not properlymanaged.

•Keep an eye on urine color. It shouldbe pale in color. Dark urine may be asign of dehydration.

Signs of Dehydration:•

Difficulty concentrating•

Fatigue•Dizziness•

Nausea•Cramping

Measuring Dehydration
IRONMAN athletes need to monitor
the body fluid they lose. Whilesmall amounts are lost throughfunctions like breathing, urination,and defecation, sweat loss during
exercise and sports is the mostcommon cause of dehydration.
Sweating varies widely depending on
the individual, environment, clothing
and equipment used. So keep an eye
on fluid loss with these easy tips:•

Weigh yourself on a scale before
and after athletic activity tomeasure sweat loss (remember
to dry off, as wet clothes alter
body weight results)

Staying Hydrated
Electrolytes like sodium, potassium
and chloride—important for proper
hydration—are also lost whensweating. Salt/sodium is the primaryelectrolyte lost and may range from 200
to 1,500 milligrams for every 32 ounces(~946 ml) of sweat lost.
While other electrolytes are importantand can be lost in sweat, they are lostin small amounts and typically do not
require replacement during training.
For maximum benefit during training
and competition, it’s best to consume
fluids in small amounts every 10 to 20
minutes. Depending on whether or not
you need electrolyte replacement, it’seasy to consume fluid by drinking waterand sports drinks.

you may need to combine water withother energy and electrolyte sources.

Sports Drinks
Sports drinks provide a combinationof fluid, electrolytes andcarbohydrates. The sodium provided
in sports drinks assists in fluid
absorption while also replacing
sodium lost through sweat. Sports
drinks are also helpful as they may
promote drinking of additional fluids
due to their sodium content andflavor profile.

A Cautionary Note
Watching fluid intake and loss isalso important because drinking too
much fluid can lead to a potentially
dangerous condition calledhyponatremia. Symptoms of thiscondition are similar to dehydration:
confusion, fatigue, nausea andvomiting. The key difference is thathyponatremia will likely lead toweight gain, not weight loss. If you
experience any of these symptoms
with weight gain due to excessive
fluid consumption, you should reduce
your fluid intake.

Energy Drinks
Water
Water is a calorie-free form of fluid
replacement, best consumed by itself
for shorter duration, or less intensecompetitions such as a 5k run. For
longer duration, higher intensity events,
or when exercising in extreme heat,

Regular energy drinks provide
carbohydrates for longer duration
events-or may come in sugarfree forms for shorter duration
events where glycogen depletion
is not a concern. Further, typicalenergy drinks contain a variety ofingredients, including caffeine andvitamins, which also provide a boost
in energy and performance. Whilecaffeine is known for its ability to
improve concentration and increase
alertness, the specific effects ofcaffeine can vary for each individual.
Many athletes display positive effects
after consuming caffeine. Others may
see few or even negative effects withoverconsumption.
For many individuals, as little as
75 to 100 milligrams of caffeine
can provide a positive effect onperformance. This amount is foundin many 8-12 ounce (~237 to 355ml) energy drinks. Higher amountsof caffeine (up to 200 mg per singledose) are considered safe and may
provide additional performance
benefits. Since caffeine amounts vary
widely among energy drinks, read thelabels and know how much caffeine
you’re consuming.
Caffeine typically reaches its peakconcentration in the blood about 1
hour after consumption. There are no
specific guidelines for when athletesshould consume caffeine and it is up
to each athlete to determine whenand if caffeine is most appropriate.
Energy drinks contain a variety ofvitamins, which contribute to normalenergy-yielding, metabolism, mental
performance and reduced fatigue.

T I P S F O R
U S I N G E N E R G Y
D R I N K S•

Test caffeine effects during training,
well before using it in competition.

•

As energy drinks have not beenformulated to deliver re-hydration,
also drink water / sports drinks
during intense exercise or directlydiluted energy drinks with water.

•If you have a history of healthcomplications, seek medical advice
before consuming energy drinks.

F U E L I N G
R E C O V E R Y

When planning nutrition and hydration
to improve training and performance,
don’t forget about fueling for recovery.
Proper nutrition recovery helps
maximize your training efforts by giving
you a head start on the next training
session. The objective of a recovery
meal is to:•

Replenish energy stores with easily
digestible carbohydrates•Rehydrate with fluid andelectrolytes•

Repair muscle tissue with protein

Brett Singer MS, RD, CSSD, LDSports Dietitian - Memorial Hermann IRONMAN Sports Medicine Institute@bsinger10

When participating in single-day
training sessions, there is ample time
to fully recover with your normal
diet. However, when training multiple
times a day at high intensities, orwhen recovery times are less thaneight hours, recovery nutrition
becomes crucial for optimal healthand performance.
Within 30 to 60 minutes following
training, athletes should consume
approximately 1/2 gram ofcarbohydrates for every pound of
body weight (1-1.2 g/kg) in addition
to 20 to 40 grams of protein formuscle repair. A recovery sports
drink, low fat chocolate milk, oryogurt with fruit will likely meet thecarbohydrate and protein needs foroptimal recovery for most athletes.
Athletes should also consume 20 to24 ounces (~590 to 710 ml) of fluidfor every pound (~450 g) of water
weight lost during competition, oruntil urine color returns to normal.

P R A C T I C E
Y O U R P L A N
Just as you practice your chosen
sport, you should practice yournutrition plan prior to competition.
This allows you to fine-tune it toyour bodies needs. Proper nutrition
for training and competition truly
depends on each athlete and theirtraining goals.

E L E V A T E Y O U R E N E R G Y
Carbohydrates Are King
Just like automobiles, our bodies
require energy to perform.
Carbohydrates are the bodies
preferred fuel source because they
can be broken down rapidly and used
for energy. Unfortunately, there is
not enough storage room in the bodyfor carbohydrates to provide fuel for
long periods. To maintain your bodies
energy levels, you should consume
carbohydrates in the form of liquids,
solids or gels.
During competition, try to consume
simple carbohydrates that are easily
digestible, like sports drinks or gels.
While competing, it is usually best to
avoid consumption of heavy dosesof fiber, protein, and fat to decrease
possible stomach discomfort andirritability—since they take longer todigest. This is not always the case forlow intensity activity, such as hiking,climbing, or ultra-distance running:small amounts of protein or fat may
be appropriate for those athletes whoare getting hungry. Ultimately, listen
to your body to determine whichenergy sources are most comfortablefor you.

Carbs From Solid Foods
During training and somecompetitions, solid foods can provide
bulk and a feeling of fullness. For
lower intensity events, solid foods
like fruit, sports bars, and breads are

great sources of energy. For manyhigh intensity or short durationcompetitions such as team sports,
this is not the case, as solid foods —which may contain fiber, protein, or
fat — require more time to digest.

Carbs From Liquids
Sports drinks typically contain acarbohydrate concentration of 6
to 8 percent, which is optimal for
comfortable fluid absorption. This ismuch lower than fruit juice, which
delivers about a 10 to 12 percent
concentration of carbohydrates thatcan lead to stomach discomfort
during competition.
For most team sports, such as soccer
or basketball, 20 to 40 ounces (~591
to 1183 ml) of sports drink each hour
can adequately satisfy carbohydrate
and fluid needs.

Carbs From Gels
Gels are heavily concentrated,thus providing an efficient way ofconsuming energy in the form ofcarbohydrates. Most gels supply
approximately 20 to 30 grams ofcarbohydrates. Whether beforeor during competition, it’s best to
consume gels with at least 12 ounces(~355 ml) of water due to their highconcentration of carbohydrates.

R E C O M M E N D E D
G U I D E L I N E S F O R
C A R B O H Y D R A T E S
30 - 75 Minutes
For exercise lasting 30-75 minutes, such as a
5 or 10k race, consuming carbohydrates may
not be required, and in some cases may even be
uncomfortable for athletes.

1.5 - 2.5 HoursFor exercise lasting 1.5 to 2.5 hours, or forhigh intensity competition, such as basketballor football, consume 30 to 60 grams per hour.
Examples include a 20 ounce (~591 ml) sports
drink or an 8.4 ounce (~250 ml) energy drink.

More Than 2.5 Hours
For exercise lasting more than 2.5 hours,
such as a triathlon: Consume up to 90 grams
per hour. An example includes a 20 ounce(~591 ml) sports drink and two energy gels,through consumption of multiple transportablecarbohydrates such as fructose and glucose, or
maltodextrin and fructose.

Proper Nutrition & Hydration Are
Essential For Optimum Athletic
Performance

Information Provided By

For serious athletes, good nutrition
habits can be the key to unlocking
your bodies full potential. Energy intake,hydration status, and recovery strategies
each play a vital role in maximizing
performance.
Few athletic endeavors comparewith the challenge of training forand competing in IRONMAN events.
The strategy and science on which
IRONMAN athletes rely to safely andoptimally fuel their bodies maps afoundation on which all athletes canbuild. This guide is designed to help allathletes optimize their personal nutrition
while participating andsafely competing in any sport.

IRONMAN events will have an isotonic
beverage, gel, bar and Red Bull® Energy
Drink as part of the on-course nutrition. It
is best to prepare for race day by training
with what will be served on course.
Please reference the event information
provided by ironman.com to learn what
will be offered at your event and be
sure to familiarize yourself with productnutrition labels.

Since it opened in 2007, the Memorial
Hermann IRONMAN Sports Medicine
Institute, located in Houston, Texas,
has brought together a level of sports
medicine expertise in numerous
medical specialty areas.
The Institute’s dedicated team, which
includes renowned affiliated physicians,
physical therapists, sports dietitians,
strength and conditioning specialists
and biomechanists, helps athletes of
all ages and abilities from around theworld prevent injury, recover from injury
and improve performance to reach theirpersonal athletic goals. The Instituteis part of the 12-hospital Memorial
Hermann Health System in Houston.
To learn more about the institute,visit ironman.memorialhermann.org.
Please consult with your physician before
commencing any physical activity, nutritional
program, or dietary changes to ensure that
there is no medical condition that precludes you
from participating in any physical activity ornutritional program. You are responsible for anyinjury or risk you may incur by participating in
any activity or program. Neither World Triathlon
Corporation nor Memorial Hermann will be
responsible for any such injury or risk.