“You’ll only get out what you put in”. These words could not be more true when it comes to fuelling your body during an Everesting. With a good plan you can ensure that you are on the right path. Set yourself up for success with these basic tips.
Main nutritional considerations:
1. Increasing existing energy (Glycogen) stores in muscles through carbohydrate loading
One of the main types of fuels used by muscles for energy production during endurance exercise is glycogen. Glycogen is the stored form of the carbohydrate glucose. Muscles usually store enough glycogen for 90 mins of endurance exercise.
For an event such as Everesting that lasts longer than 90 mins, Carb loading is important to increase the stores of glycogen available. Carb loading aims to increase the store of glycogen that the muscles can tap into once the normal stores are used up. One effective way of carb loading involves exercise tapering combined with increased carbohydrate intake a few days prior to your Everesting.
Recent research has refined recommended carbohydrate loading methods. The current recommendation is to have 1-4 days of exercise taper while following a high carbohydrate diet of 7-12g carbs per kg of body weight. This has been shown to elevate muscle glycogen levels sufficiently. (Reference)
A note on protein. With carb loading being the focus pre-event, it is a common mistake for athletes to omit protein from their diet. Your body needs protein on a daily basis. Hence, you can and should eat a small serving of low-fat proteins such as poached eggs, yogurt, turkey, or chicken as the accompaniment to most meals (not the main focus), or plant proteins such as beans and lentils (as tolerated). (Reference)
For more info on Carb loading, head to the AIS.
2. Effective and efficient energy consumption on the day
Even with the best carb loading regime the muscles are capable of retaining only a certain amount of usable energy stores. This is where nutrition on the day to supplement the intake of carbs is important.
“Depletion of body carbohydrate stores may cause heavy legs due to glycogen depletion of the quads or ‘hunger flatting’ due to reduced blood sugar levels. While some cyclists are more affected by low blood sugar levels than others, all cyclists will benefit from preserving carbohydrate levels during long rides”. – AIS –
To prevent depletion of energy it is recommended to eat before you are hungry. Be prepared and ensure you have access to sufficient supplies. Setting up a base camp with access to a variety of foods and hydration will be essential. Aim for a combination of real foods along with sports bars, gels and sports drinks. Carbohydrate intake needs to start before you hit a hunger flat. Aim for about 30-60 g of carbohydrate per hour. Commence carbohydrate consumption early on in the Everesting to avoid low stores in the latter stages of the ride.
Examples of 50 g Carbohydrate Intake:
– 3 medium pieces fruit
– 2 cereal bars
– 800 ml cordial
– 500 ml juice
– 50 g jellybeans or jelly lollies
– 1 jam sandwich
– 800-1000 ml sports drink
– 2 carbohydrate gels
On the bike, a range of solid and liquid forms of sustenance is recommended. Sports drinks are a great choice – providing both carbohydrate and fluid. Experiment with different sports drinks during training to discover what you like and can stomach over long periods of time. In hot conditions, when fluid needs outstrip carbohydrate needs, you may require additional fluid such as water.
Many previous Everesters will recommend eating on the descent phase allowing your body time to digest and process the kilojoules before beginning the ascent again. This also minimises time between laps having breaks which can significantly add up over the course of the day adding to total ride time. Portable foods include bananas, dried fruit, sports bars, cereal bars and gels.
It all comes down to personal experience and metabolism however many previous Everesters will express caution against the consumption of too many gels due to the dramatic sugar high and subsequent low experienced along with the effect they can have on the stomach. Some suggest reserving carbs with extremely high sugar contents for later in the day when “things start getting a little wonky” -Sarah Hammond-
– It is a good idea to have a mix of proteins and carbs a few hours out from beginning the ride. A big bowl of rolled oats with honey and cinnamon and some scramble eggs with ham & cheese. Consider a top up 1hr before you start with a rice cake and/or banana depending how hungry you are plus a bottle of electrolytes/water for hydration.