
Fuel for the Work Required
As an endurance athlete, you push your body to its limits. You understand the importance of training, but do you give the same attention to what fuels your body?
Nutrition is more than just eating right; it's about understanding the complex relationship between your food, your gut, and your performance.
Endurance sports challenge you in unique ways. The long hours of training and the intense physical demands require not just physical strength but also a well-strategized nutritional approach.

Carbohydrates are the primary fuel source
Carbohydrates are the primary fuel source for high-intensity endurance activities. The body's carbohydrate needs vary based on the intensity and duration of training.
During prolonged or high-intensity sessions, the body relies heavily on glycogen stores, making adequate carbohydrate intake crucial.
During high-volume training phases, a higher carbohydrate intake is necessary to support increased energy expenditure. Conversely, during lower-intensity or recovery periods, reducing carbohydrate intake can aid in recovery and metabolic flexibility.

Fuel for the Work Required
The concept of 'fuel for the work required' becomes particularly relevant when considering the fluctuating demands of a training week.
On high load days, when training intensity and duration are at their peak, the body's demand for carbohydrates is significantly higher. This is due to the increased reliance on glycogen as a fuel source during high-intensity efforts.
Conversely, on low load or rest days, the body's carbohydrate requirements decrease. These are opportunities to consume fewer carbohydrates, which can aid in promoting metabolic flexibility and enhancing fat oxidation. Thus, on low intensity days I will use more Supernatural Fuel pouches and less high carbohydrate sports drinks / gels, compared to high intensity days where I will use more higher carbohydrate products.

Conclusion
It is not only carbohydrates we need to be considering, but also the need for fats and protein during training and racing.
The International Society of Sports Nutrition recommend 5-10g of protein per hour when racing, which could come from your sports drinks, gels and bars, but most products are carbohydrate only.
Thus, you want to consider how you will supplement the sports nutrition with other products, and real food is the best way to do that.
The Super Natural Fuel pouches provide this in an easily digested format, keeping the gastrointestinal tract happy and healthy for the duration of the event. My personal favourite for racing is the ‘Dates and sesame’ which has 5.3g of protein.
Author and Supernatural Fuel Ambassador Tim Piggott is a sports physiotherapist, university academic, and endurance coach with over 20 years of experience working with beginners through to international and Olympic athletes across a multitude of sports.
Photo Credit P1-2: Jose Miguel Muñoz for Scarpa.