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June, 2006
Personal Experiences with Outdoor Nutrition
By Deb Moulton
Spring is here, summer is on the way and it is time to get back into summer racing shape or weekend warrior mode. For those of us who start or reapply our diet routines around our outdoor activities, here are some basic reminders.
Carbs and fat are our friends. They are fuel. The way they are used for fuel can make a difference on how we feel while playing or racing in the great outdoors.
During your workout, the simple sugars are great. Simple sugars come in different forms.
Candy bar, cliff bar, granola bar.
Gel. GU, or a packaged carb bolus.
Gator aid, cool-aid, soda pop. Chocolate milk (my favorite).
Pop tarts, bagels with peanut butter.
Fruit such as bananas are good options, but they do not always travel well. I usually eat something of that nature when I snack at home right before or after a workout.
If you are out for more than an hour of pretty steady exercise, your fuel stores are going to be used and regular replacement can make the outing or workout more comfortable and enjoyable. (*Note: I am taking for granted you have some water or other fluid for hydration. Staying hydrated should be a standard practice - and that is a subject unto itself.)
What type of food you use is pretty much up to you and what works best for you. Trial and error can be your friend. I have seen people perform extremely well with any one of these options. For example, I don't do well with the packaged carb boluses. I have a friend who loves the gel boluses and gets a great carb boost with them. They do not work for me. They make me sick to my stomach. However I do love cinnamon pop tarts, and have used them to train for most of my endurance activities including the Boston Marathon. My fuel routine makes the same friend - the one who is fond of the gel boluses - want to barf. He likes sport drinks, I like chocolate milk. That same friend always bikes faster than me (did I mention he is more than 10 years younger than me?), but I can go for a longer time. When he is tired I still have more endurance. (Interestingly enough, when we are running, the speed contest is a toss up. Some days he is faster and other days I am, - and on still other days I let him think he is faster than me).
I would also like to add I do not take in large amounts of food. And sometimes all I carry with me is water and a sport drink or soda pop. I may stop at local market on a workout of three to four hours in length. Also, I have been doing this for nearly 15 years so I am comfortable with what I know works for me, and how I feel that day. This does not mean I don't try new things, I am looking at adding protein regularly, but that's still in the experimental stage.
Have fun out there!
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