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Question: self service cmsv I am preparing self service cmsv for the ordeal as a duo. Alternate stress and recovery during 36 hours in 2-3.5 h rhythm from, even at night. How do I make my diet? The ultimate goal must be to be able to ride the road bike inserts at a high level without sacrificing performance.
Answer: primary changes to the usual recommendations concerning diet on long-term endurance, which you know, nothing! The most important Sportnahrunsprodukte I see the Long Energy Drink, Liquid Energy Gels and High Energy bars. But most importantly for such a long event that one retains sufficient flexibility. Experience has shown that disgust even the most popular drinks / food quickly with extended exposure and duration. Also turns on multi-day events with high use of (usually) highly carbohydrate-containing sports nutrition suddenly a salt, protein and fat hunger. Normally, in a state where the body has the intensity level (partly from exhaustion) already shut down and such food also tolerate. It is important to preserve the variability in the situational assessment and "foresight" to eat.
The Competition Long Energy and Long Energy self service cmsv Drinks (use flavor variety!) Are in principle very high dosed and it would be possible to feed even with drinks, but for psychological reasons, we also recommend the intake of solid food. Even salty products self service cmsv like salt bars or liquor bread we recommend for taking in between. Gels are also helpful and can compensate for energy deficits or help with a real hunger crisis even over the mountain.
As a further supplements I recommend to you also the Activator ampoule. Not primarily because of the fat oxidation promotion, but simply to stay awake and to obtain the concentration, attention and coordination. Also this means I would situational and / or a preventive measure, eg during self service cmsv the night (approx. 30 minutes before schedule, about 3 h effect, respect for sleep phase).
The general rule is still that the energy density and the protein content become more important with increasing duration (and hence declining performance). However there somewhere then a "super critical" limit where one excludes the other: KH as the main energy source, need a higher energy density and Protein proportion self service cmsv because after a certain point more energy density can only be accomplished even with more fat. Somewhere in 12 15,000 kcal / day, this point is probably reached. So you can only theoretically always get the same performance potential in the ordeal alive by you with a shorter but higher power - punctuated by long breaks - full stay in the KH-combustion. How long can you keep up with this "trick" the power above, but in spite of everything then determined by the individual training condition, the recovery ability - and the optimal nutrition! The crux here is that the optimal diet then hangs up again from these two individual variables. After all, one can in theory assume that as 2-3 days are feasible self service cmsv with primary KH and protein - provided that the total energy requirement above-mentioned limit does not exceed, otherwise it is impossible from the food volume, or the fat content self service cmsv must be increased.
In summary: Carbohydrates in sports foods share of food rather at the top of hold (about self service cmsv 100 g / liter prepare) whenever fancy feast food is produced, use them, but otherwise certainly gels and Bars in between self service cmsv as recommended above. Keep hard to digest food rather low in fat and easily. If possible, warm solid meals during breaks in the context of the meaningful use (ie 3-4 x 36 h), also hot snacks such as any dumplings. Maybe a microwave self service cmsv with 12V connection get? In these quiet meals also use some fat in the form of full-fat milk, butter (high MCT content). It makes sense as from half of the race at 3 h interval until the next use. Pasta always cook with enough salt or bouillon. self service cmsv Otherwise, very important: flexibility, variety, variation! Alternatives have ready, if you want something absolutely nich