CHAPTER 18

EATING AND DRINKING YOUR WAY TO BETTER ENDURANCE—

The Role of Ergogenics

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Ergogenics is not an easy word to say, or rather, people often have different ways of pronouncing it (the first g is hard, the second one soft). It is a term, however, that should be part of every endurance athlete’s vocabulary. Properly defined, ergogenics refers to the enhancement of physical performance by consuming nutrients in liquid or solid form to help your body perform better.

 

 

 

Foods that can do this include carbohydrates in liquid and solid forms, protein and fat, and other drinks and solid food consumed before, during, and after very long training sessions and competitions. However, using a carbohydrate beverage, for example, when the rest of the body is not functioning well will not make up for a lack of endurance. In addition, it’s important to individualize your intake of nourishment, whether it’s water, sodium, carbohydrate drink, the addition of fat and protein, or other combinations.

I can provide some general guidelines, but all athletes have different sweat rates, fat-burning capabilities, and nutritional needs. With some trial and error during training, a better understanding of your particular needs can be easily accomplished.

Research on ergogenic nutrition has traditionally looked at the use of carbohydrates to help maintain glycogen stores and blood glucose during endurance events. While this is important for endurance athletes, most of these studies, and the strategies that are used, focus on increasing the use of glucose—not fat—for energy during competition. Recently, more studies have considered additional protein as part of pre- or post-competition meals. However, most of these studies have not considered the condition of the athletes tested with regards to their aerobic function and increased fat burning.

With a high level of fat burning, the need for additional nutrients during long training and competition is reduced, since your energy reserves from fat are extensive. Many properly trained athletes find that two- or three-hour training sessions or even longer, depending on the individual, do not require any additional nutrients except water. During competition, these athletes are able to race for two hours and often more, relying only on the addition of water. Whether you can perform your best at various distances depends on your level of fitness and health.