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发帖数: 578 | 1 http://theactivetimes.com/fuel-fire-inside-tips-scott-jurek
Just like a car, your body needs fuel to keep it going. But not just any
fuel will do, especially if you want to push your body to extremes of speed
and endurance. You don’t think they put regular unleaded in Indy cars, do
you? So why dump processed junk willy-nilly into your engine? To properly
fuel up, it’s important to know that certain types of nutrients burn at
different rates and help your body with different tasks before, during and
after you exercise.
Scott Jurek, the world’s most acclaimed ultramarathon runner, has his food
intake down to a science. His food fuels him on long weekend runs, which
average 30 miles or more, and help him recover so he can lace up again and
again.
While each person differs and requires different amounts of fuel, Jurek
shared some easy formulas that’ll show you know exactly how much you need.
Water
Depending on the heat and your level of effort, you will need a different
amount of water every time you exercise. According to Jurek, the general
range is from 16 to 40 ounces per hour. That’s a huge range, so Jurek
recommends taking the “sweat test” to determine exactly how much your body
requires.
To take the sweat test: 1) Weigh yourself, 2) Exercise for one hour without
drinking any water or going to the bathroom, 3) Weigh yourself again to see
how much weight you lost during exercise, 4) Convert that weight to ounces (
there are 16 in a pound). Now you know exactly how much water you should
drink for that exercise at that temperature.
But not everyone stops for water during runs and races. Jurek says it’s OK
to allow yourself to lose 1 to 2 percent of your body weight during a run,
as long as you replenish yourself afterwards. Losing any more than 2 percent
of your body weight on a run signals that you’re dehydrated. When that
happens, your heart rate automatically increases, making exercise more
difficult.
Sodium
While most nutritionists will say that Americans, as a whole, eat too much
salt, sodium is key to preventing muscle cramping during exercise. When you
sweat, you lose a lot of sodium through your pores, so your sodium intake
should be related to how much you sweat. Jurek recommends consuming between
200 and 400 milligrams of sodium per hour.
Carbohydrates
These fast-burning nutrients are the most important to eat right before, and
again during, a run. Because your body can turn carbs into energy faster
than any other nutrient, you should try to take in a steady stream of them
over the course of long runs.
To calculate how many carbs you should eat, convert your body weight to
kilograms (one kilogram equals 2.2 pounds). Take that number and multiply it
by 0.7. That is how many grams of carbs your body needs per hour of
exercise. For more strenuous exercise—which Jurek defines as anything more
than marathon-length—simply multiply by one.
For a 120-pound woman, the formula works as follows:
Marathon or shorter: 54.4 kg x 0.7 = 38 grams of carbs
Longer/more strenuous: 54.4 kg x 1 = 54.4 grams of carbs
Protein
Jurek says runners only need protein when their exercise lasts more than
three hours. Otherwise, protein is better as a recovery nutrient. For those
really long runs, he recommends consuming 10 to 15 grams of protein every
two to three hours. |
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