Endurance is one of the most difficult disciplines, but it is to the one who endures that the final victory comes.
― Gautama Buddha
What is Extreme Endurance????
Extreme endurance, also sometimes referred to as ultra-endurance, is any sport or physical activity that lasts over 6 hours, and is most commonly observed in running, rowing, kayaking, cycling, swimming, weightlifting, wrestling, and cross-country skiing (George & Arthur, 2011). It is enjoyed among many cultures and is especially practiced in the United States, Japan, Europe, South Africa, and Korea (Nunez & Kravitz, 2015). One crucial way all athletes can boost performance is through optimum nutrition. This post will address the distinct constraints associated with ultra-endurance activities and the precise nutritional needs required for peak physical performance.
Regular exercise can greatly profit a person’s health and overall longevity. Remarkably, recent studies show that regular exercise, or being fit, is better for longevity than simply being lean (Morici et al., 2016).
Endurance exercises:
1. reduces stress
2. betters bone health
3. improves metabolism
4. regulates sleep patterns
5. improves cognition
6. helps maintain weight, and
7. reduces the risk of chronic disease.
The American Heart Association recommends 150 minutes of moderate exercise or 75 minutes of aerobic exercise per week for adults and approximately 60 minutes per day for adolescents (“Endurance Exercise”, 2018).
There are four categories of exercise: endurance, strength, balance, and flexibility (“Endurance Exercise”, 2018). Endurance exercises, described as “repeated isotonic contractions of large skeletal muscle groups”, strengthen the heart, lungs, and circulatory system (Morici et al., 2016; “Endurance Exercise”, 2018). As the high endurance athlete exercises, the body reacts in a very special way; the heart rate increases, and breathing is elevated. Physiologically, the purpose of endurance exercise is to gradually upsurge your anaerobic threshold which results in modification of muscle metabolism and functional muscle tissue (Morici et al., 2016).
How it Affects the Body...
Ultra-endurance athletes are strong and healthy, but they run the risk of certain ailments directly related to the long periods of energy exertion, calorie consumption, and dehydration; all, that if go unattended, can be life-threatening (Costa, Hoffman, & Stellingwerff, 2019; Jeukendrup, 2011). As an endurance athlete exercises, the main goal of the ultra-endurance athlete is to be able to extend their semi-peaked physical performance for as long as they can; ultimately avoiding fatigue. The two main contributors to fatigue are dehydration and carbohydrate depletion, which in turn cause gastrointestinal problems, hyperthermia, and hyponatremia (Jeukendrup, 2011).
Dehydration
Fluid balance is a foremost concern in extreme endurance. During high-level physical activity, the body naturally responds to the growing heat by sweating. According to the American College for Sports Medicine, major dehydration reaches a level of concern when fluid loss is greater than 2-3% (Jeukendrup, 2011). Beverage intake should be limited to two to four hours prior to the race and should be ingested slowly. Athletes prone to dehydration during exercising can benefit from hyperhydration, being careful, however, not to suffer from diluted plasma sodium levels, which can also ultimately lead to hyponatremia.
Carbohydrate Depletion
Carb depletion is the other major factor affecting fatigue. Carb loading, which is the act of increasing daily carbohydrate intake to 8-12 g per kg body weight, is an effective way to keep glycogen, or muscle energy, up in the body (Jeukendrup, 2011). Researchers suggest carb-loading three to four days prior to the race as well as three to four hours prior to the race; research shows, however, that at one hour, carb-loading becomes ineffective and may actually hurt performance and lead to hyperglycemia, hyperinsulinemia, and hypoglycemia (Jeukendrup, 2011).
Caffiene
Caffeine is another nutritional element that has attracted attention for the ultra-endurance athlete. It can be added to the diet through supplements, foods, beverages, and sports nutrition products. It is known that habitual caffeine consumption is bad for human beings, but acute caffeine given in temperate conditions at race-time is effective in lengthening endurance and improving psychological state (Suvi et al., 2016). Interestingly, it has been shown to only enhance endurance performance and has little effect on high-intensity, strength, and power exercises.
So what should the ultra-endurance athlete eat?????
Regarding daily nutrition for the ultra-endurance athlete, many researchers and nutritionists recommend a ketogenic diet, which consists of high fat, adequate protein, and low carb food intake that burns fat instead of carbs, reaching the ultimate state of ketosis (Costa, Hoffman, & Stellingwerff, 2019). This can best be achieved by consuming less than 50 grams of carbs per day for at least a three-week span. If you know me, you know I'm not a fan of the Keto Diet. I do not feel like you get adequate nutrition (micros) with this method.
So... Alternatively, the macronutrient balanced diet has also shown to be beneficial to endurance, requiring 20% protein, 52% carbs, 28% fat daily.
In addition to the keto diet, the gluten-free diet has been revealed to alleviate problems with the gastrointestinal tract during racing. Dehydration, heat, and adverse blood flow create inflammation in the gut that can greatly benefit from gluten-free foods (Kuzma, 2018).
Get Those Micros!!!
Along with GI problems, hypernatremia, and hypoglycemia, ultra-endurance sports have been associated with epithelial breakdown and chronic airway problems, particularly seen in runners, swimmers, and rowers (Morici, 2016). Because of this, it is important for endurance athletes to get an adequate daily dose of vitamins A, B1-9, B12, C, D, E, and K, as well as minerals such as Calcium, Magnesium, Sodium, Potassium, Iron, Zinc, Selenium, and Manganese, which all help with soft tissue recovery (Baker, 2014). Nutrition plays a very unique role in soft tissue repair: certain vitamins trigger tissue recovery while a deficiency will encumber it (Baker, 2014). Vitamin B is particularly important, aiding in neurological muscle movement and used in metabolizing other vitamins during recovery; Vitamin C assists in collagen, elastin, and neurotransmitter creation; vitamin D helps with nutrient absorption; vitamin E acts as an antioxidant, protecting the muscles from fatigue; and vitamin K, which creates muscle protein (Baker, 2014). In addition to vitamins, macronutrients, such as proteins, carbohydrates, and fats, are also very important to tissue healing and overall muscle health. For optimum muscle health and recovery, an adequate amount of micronutrients and macronutrients must be ingested to simultaneously work together to break down the damaged muscle and then promptly repair it (Baker, 2014). Proteins, in particular, greatly help in muscle rehab, and protein powder supplements are always encouraged under these circumstances.
RESEARCH STUDIES
A group of researchers at the University of Palermo in Italy has been especially interested in the effects of endurance exercise on major airways of the body, finding elevated white blood cells and bronchial tissue damage after competing in endurance-type races (Morici, 2016). It is also observed and must be noted that some of this has to do with environmental factors such as exposure to pollution and pollens.
- Foods and nutrients that have been shown to benefit bronchial and lung health are omega-3’s, found in fatty fish and some nuts, like walnuts.
- A group of scientists at St. George’s Hospital Medical School in London found apples to be greatly advantageous for lung function.
- The Office of Dietary Supplements says apricots support respiratory tract lining and fight infection.
- Broccoli, which EduBooks regards as the healthiest green for lung health, is strongly recommended for patients with COPD.
- Poultry, beans, and berries are favorable to respiratory function. (“Foods For Keeping”, 2013).
Other supplements that react positively to ultra-endurance performance are antioxidants, amino acids, curcumin, bovine colostrum, and probiotics; and while they do not benefit the athlete in avoiding GI problems, they alleviate the secondary symptoms associated (Costa, Hoffman, & Stellingwerff, 2019).
MACROS + MICROS
While taking supplements is a good way to make sure you are getting satisfactory nutrients, it is necessary to also complement with food sources. Fortunately, you can get many of the necessary micro and macronutrients in the same food. Bananas are a wonderful energy boost with lots of carbs and potassium that significantly helps compensate for the fluid loss in high temperatures; oats provide carbs and fiber that slowly raises your blood sugar and allows for longer periods of exercise; and peanut butter is packed with protein, vitamin E, antioxidants, and critical fatty acids which speed up your immune system aiding in recovery (Denner, 2018). Imagine making a peanut butter and banana sandwich with some apple to top off…sounds like the perfect ultra-endurance snack.
Ultra-endurance sports are becoming very popular and the ultra-endurance athlete should be taking their nourishment very seriously. As you can see, there is a science behind these types of sports and nutrition. What an average person may find beneficial to their personal nutrition may be very far from what is encouraged for endurance athletes. It is crucial to recognize the physiological changes that occur in the body during extreme endurance and nourish your body accordingly. Failing to do this could lead to potential health problems and even death, this is why those participating should be well educated and address these health issues I have spoken about today with utmost concern.
References
Baker, D. F. (2014). Return to play after soft tissue injury: the role of nutrition in rehabilitation. New Zealand Journal of Sports Medicine, 41(2), 48–53. Retrieved from https://search-ebscohost-com.proxy1.ncu.edu/login.aspx?direct=true&db=s3h&AN=100940494&site=eds-live
Costa, R. J. S., Hoffman, M. D., & Stellingwerff, T. (2019). Considerations for ultra-endurance activities: part 1- nutrition. Research in Sports Medicine, 27(2), 166–181. https://doi-org.proxy1.ncu.edu/10.1080/15438627.2018.1502188
Denner, J., (2018). Optimal performance: the 9 best foods for runners. Retrieved from https://www.runtastic.com/blog/en/optimal-performance-the-9-best-foods-for-runners/
Endurance exercises (aerobic). (2018, April 18). Retrieved from https://www.heart.org/en/healthy-living/fitness/fitness-basics/endurance-exercise-aerobic
Foods for keeping your lungs healthy. (2013, January 16). Retrieved from https://www.powerbreathe.com/blog/2013/01/16/foods-for-keeping-your-lungs-healthy/
George, W., & Arthur A, I. (2011). The problem with ultra-endurance athletes. British Journal of Sports Medicine, (14), 1085. https://doi-org.proxy1.ncu.edu/10.1136/bjsports-2011-090399
Jeukendrup, A. (2011). Nutrition for endurance sports: Marathon, triathlon, and road cycling. Journal of Sports Sciences, 29, S91–S99. Retrieved from https://search-ebscohost-com.proxy1.ncu.edu/login.aspx?direct=true&db=s3h&AN=69537750&site=eds-live
Kuzma, C. (2018). What is a gluten-free diet and can it hurt your performance? Retrieved from https://www.runnersworld.com/nutrition-weight-loss/a19735495/gluten-free-diet-for-runners/
Morici, G., Gruttad'Auria, C. I., Baiamonte, P., Mazzuca, E., Castrogiovanni, A., & Bonsignore, M. R. (2016). Endurance training: is it bad for you?. Breathe (Sheffield, England), 12(2), 140–147. doi:10.1183/20734735.007016
Suvi, S., Timpmann, S., Tamm, M., Aedma, M., Kreegipuu, K., & Ööpik, V. (2017). Effects of caffeine on endurance capacity and psychological state in young females and males exercising in the heat. Applied Physiology, Nutrition & Metabolism, 42(1), 68–76. Retrieved from https://search-ebscohost-com.proxy1.ncu.edu/login.aspx?direct=true&db=s3h&AN=120570327&site=eds-live