About this episode
Dina Griffin, a sports dietician, discusses nutrition considerations for ultra-endurance athletes, specifically focusing on 200-mile races. She highlights the importance of fueling and hydration in these events, noting that the longer duration and varying terrain present more room for error. Griffin emphasizes the need for individualized nutrition plans based on an athlete's experience level, sweat rates, and weather conditions. She also discusses the challenges of eating during races, including the potential for nausea and loss of appetite. Griffin recommends a combination of liquid and solid calorie sources, varying flavors and textures to combat flavor fatigue, and using high-carb mixes for sustained energy. She also addresses the role of caffeine and sleep deprivation in ultra-endurance events. In this conversation, Dina Griffin discusses nutrition strategies for ultra-endurance races. She emphasizes the importance of fueling properly before, during, and after the race, and provides practical advice on hydration, calorie intake, and nutrient supplementation. Dina also explains the role of a nutritionist and the difference between a registered dietitian and a nutritionist. She highlights the services offered by her business, Nutrition Mechanic, which focuses on one-on-one support for athletes in preparing for events and optimizing their daily nutrition. The conversation concludes with a discussion on the potential future innovations in nutrition for ultra-endurance athletes. Takeaways Fueling and hydration are crucial for ultra-endurance athletes in 200-mile races due to the longer duration and varying terrain. Individualized nutrition plans should consider an athlete's experience level, sweat rates, and weather conditions. Nausea and loss of appetite can be common challenges during races, and athletes should experiment with different food sources and flavors to combat flavor fatigue. Combining liquid and solid calorie sources can provide sustained energy, and high-carb mixes are a convenient option. Caffeine can be used strategically for energy boosts, but individual tolerance and sleep deprivation should be considered. Eating a meal-sized amount of food and consuming fluids and electrolytes before and after sleep breaks can help athletes feel more energized and prevent calorie deficits. Proper nutrition is crucial for ultra-endurance races, and athletes should focus on fueling properly before, during, and after the race. Hydration is key, and athletes should be mindful of electrolyte levels and avoid overdrinking plain water. A nutritionist can provide personalized guidance and support for athletes, helping them optimize their nutrition for training and race day. Sweat tests can be helpful in determining an athlete's hydration needs, but it is recommended to seek out a testing center for more accurate results. Protein plays an important role in muscle recovery and should be consumed throughout the race, ideally every two to four hours. Innovation in nutrition for ultra-endurance athletes includes wearable devices that remind athletes to drink and ketone esters for cognitive support. Favorite foods during ultras can vary, but breakfast burritos are a popular choice. Collapsible hydrapack flasks and trekking poles are favorite gear items for ultras. Finding one's 'distance to empty' in terms of nutrition and performance is an ongoing process and may require experimentation and adjustments.