Nutrition on the OMM - suggestion and questionnaire

There is discussion going on in our forum about what to eat during the OMM. Here is some advice from an expert. Can you help with the research by completing the online questionnaire the link is at the end of the article.

During the 2009 and 2010 OMM events, a team of researchers from Liverpool John Moores University carried out a series of studies looking into the nutritional requirements of individuals taking part in mountain marathon events.

Whilst sports nutrition in general is a growing field, little attention has been focused on the requirements of ultra-endurance fell runners and walkers. Appropriate nutrition is essential for the proper performance of exercise and failure to provide sufficient nutritional intake may have an impact on physical and mental fatigue, performance, enjoyment and safety whilst in the mountains.

The studies we performed looked at the diets of participants, compared them to existing recommendations for endurance exercise and looked for associations with performance and measures of well-being. We found that in general participants were consuming less than the recommended amount of carbohydrate (30 – 60 grams per hour) and that those consuming more energy, in particular carbohydrate, tended to perform better overall and also showed less deterioration in cognitive function, which may be crucial in areas of navigation and reactions to challenging situations.

As we only measured relatively small samples of participants, what we are hoping to assess now is how representative our samples were of the overall OMM population. Therefore, we have designed a very short, anonymous online questionnaire to gauge the profile of competitors. Ideally we need as many people as possible registered for the event to complete this, irrespective of whether you have taken part in our previous studies or not, so that we can obtain the best profile of OMM competitors as possible. Just click on the following link:

http://tinyurl.com/OMMquestionniare2011

Advice on food consumption during the event

Try to maintain well-hydrated - begin ingesting fluid early and continue to drink regularly at a rate that is comfortable.
During prolonged events replenishing carbohydrates is the key.
Try to consume 30 – 60 grams of carbohydrate per hour.
The following provide approximately 50g carbohydrate: 800ml sports drink. 1-2 energy gels, 2 medium bananas, 50 grams of jelly beans, jam sandwich, 1-2 muesli or chocolate bars.
Concentrated sources of carbohydrates such as gels are useful to keep down weight.
Make sure you practise with new foods before the event to try and avoid gastrointestinal problems.
If you tend to suffer from stomach discomfort liquid sources of carbohydrate such as sports drinks can be better than solid foods. Also consume small amounts of food often rather than large amounts regularly.
At mid-camp your need to ensure your replenish your carbohydrates and rehydrate.
Consume a carbohydrate-rich snack or meal within 30 minutes of finishing to begin effective refuelling.
In your main meal try to include a source of protein to help with recovery – most dehydrated meals contain good amounts of carbohydrate and protein – check the label.
Before the start of day 2 try to consume a high-carbohydrate meal or snack which is low in fat and protein 1 – 4 hours before the start. Cereal, porridge or prepared dehydrated meals are a good option.
If your start time is early, consume a smaller meal prior to the start to avoid stomach discomfort, but make sure you top up regularly throughout the race

Thank you for reading this and we hope you enjoy the event!

Advice on Nutrition from Elizabeth Mahon BSc, MSc, PG Cert, FHEA. Senior Lecturer in Nutrition . Centre for Tourism. Events and Food Nutrition & Health Research Group. Liverpool John Moores University.

http://tinyurl.com/OMMquestionniare2011

Elizabeth Mahon, Liverpool John Moores University