General Discussion Triathlon Talk » High-Calorie Nutrition Rss Feed  
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2014-07-10 11:05 AM

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Subject: High-Calorie Nutrition
I'm training for Rev3 Full Rev coming up 9/7 and find I could use some additional calories on the run portion of long bric's > 60 mi bike followed by > 12 mi run. I eat peanut butter sandwiches on my bike ride, but would like to know if anyone uses a high-calorie nutritional supplement such as Nestle's Boost (see below link) to increase energy and performance on the run. My Garmin 910XT says I'm burning over 2000 calories on the bike and over 1600 calories on the run.

http://www.nestlenutritionstore.com/departments/supplemental-nutrit...


2014-07-10 12:19 PM
in reply to: mhollobow

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Alpharetta, Georgia
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Subject: RE: High-Calorie Nutrition

Popular "high-calorie" nutrition choices tend to lean toward sports gels, chews and bars for long distance training and racing. This is because they are formulated to be easily digestible and are convenient to carry.

Another option a lot of folks use is Infinit, an all-in-one drink that provides all of your calories, carbs, protein, caffeine, etc - and is completely customize-able. I have a mix that is 250 calories per hour and keeps me from feeling hungry throughout an IM-distance race. 

2014-07-10 12:53 PM
in reply to: mhollobow

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Subject: RE: High-Calorie Nutrition
I don't recommend you ingesting lots of calories during the run as it may be difficult to digest them and you may get GI. Usually (standard height and weight) you should be fine with 350 cals/hour on the bike and 150 cals/hour on the run.

For IM and long bricks I usually stick with 1 bonk breaker for each of the first two hours on the bike and then I switch to gels (1 per 50-60 min) + 750 ml of sports drink per hour. On the run, I eat 1 gel every 5 miles and less volume of sports drink. Also, I drink water both during the run and bike as it helps wit digestion. More solid nutrition the farther I am from the run and more gel/liquid the closer I am to or during the run.

Is there any specific reason why you want to use high-calorie nutrition?
2014-07-10 12:56 PM
in reply to: mhollobow

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Subject: RE: High-Calorie Nutrition

Some combination of gels & sports drink are the typical solution on both the bike & run.  Remember that you are NOT looking to replace all the calories you burn.  You are looking to maintain glycogen levels (carbs/sugars) so that you can continue to efficently burn fats.  Most athletes will take in about 200-400 cal/hr on the bike and 100-250 cal/hr on the run.  This is a broad range (and some will fall outside of it), which is why it's a good idea to play around with it some during training. 

2014-07-10 3:27 PM
in reply to: davidfedez

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Subject: RE: High-Calorie Nutrition
The reason I feel like I need more calories is a vague energy-depleted feeling when I start my run. Granted the high temps & humidity in a VA summer contribute, but I feel like I need a few more calories. Right now I'm eating peanut butter sandwich chunks on my bike with Amino Vital to drink, while I use Hammer Gel to eat on the run with Amino Vital to drink. A few times I've stopped to get a 20 oz ginger ale and candy bar at the end of my bike ride. This seemed to give me more energy, but I suspect that's not the ideal approach.
2014-07-10 4:35 PM
in reply to: lisac957

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Subject: RE: High-Calorie Nutrition

Originally posted by lisac957

Popular "high-calorie" nutrition choices tend to lean toward sports gels, chews and bars for long distance training and racing. This is because they are formulated to be easily digestible and are convenient to carry.

Another option a lot of folks use is Infinit, an all-in-one drink that provides all of your calories, carbs, protein, caffeine, etc - and is completely customize-able. I have a mix that is 250 calories per hour and keeps me from feeling hungry throughout an IM-distance race. 

I have a custom Infinit mix as well, but take in 420/hr and has a smidge of protein and a smidge of caffeine.  Works for me.



2014-07-11 9:42 AM
in reply to: mhollobow

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Subject: RE: High-Calorie Nutrition
Originally posted by mhollobow

A few times I've stopped to get a 20 oz ginger ale and candy bar at the end of my bike ride. This seemed to give me more energy, but I suspect that's not the ideal approach.


There's nothing wrong with a little soda after the bike. The sugar and caffeine can give a good boost. WTC serves flat Coke at most of the aid stations. I sip a bottle of Sierra Mist when starting the run portion of a long brick, and stash a bottle in my T2 bag for IMs. It keeps my energy levels up and helps calm down any stomach issues.
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