Eating For the Long Haul

 Doing your first century bike ride? Or perhaps a week long kayaking trip?  Whether on wheels, foot or on water, taste fatigue will be a factor in how well you keep your energy reserves up during an extended exercise period.

Tips for Beating Taste Fatigue

Variety is essential.

 How many times can you stomach “sugary” sports gels in a road race?  When paddling, how many days in a row can you eat peanut butter sandwiches? Aim for variety in:

• Texture
• Taste
• Smell
• Temperature

Practice using different textures and flavor combinations during training. Bananas or gels? or both? Ham sandwich – better with a pickle and mustard?  Trail mix?  or spicy lime and chili almonds?  For convenience, a wrap sandwich may be easier to hold in one hand than two slices of bread.   Experiment during training.

Keep A Steady Intake of Carbohydrates Coming

 Events lasting 15+ hours a day leave little time for regular meals. Consuming 200-300 carbohydrate-calories per hour will increase stamina and endurance.  Fatty foods satisfy the stomach but leave muscles depleted in glycogen.  The trick is to find a balance between appealing tastes and essential fuel. Here are some tips:

• Small amounts of strong flavors can increase appetite – extra sharp cheddar cheese, herbs and spices, vinegars, mustards, toasted nuts.
• Coffee and chocolate can be found in sport gels and sport bars.  Favorite flavors for many athletes.
• Hydration can be plain water, a sports drink, V-8, chicken soup or regular soda.  Again tolerance will vary among athletes so try them during extended practice runs or time trials.  What works for one athlete may not work for you.

Be Flexible and Avoid Surprises

 Tastes change during exhaustive exercise.  Tired athletes grab donuts or other sweets – anything for comfort and fuel.  That’s OK if it settles well. One day does not a diet make, and if it gets you through, then that’s what counts.  Avoid trying something that you’ve never eaten before if possible, it may make the situation worse!

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