Food intake critical for adventure racers

As an adventure racer and physical education professor, Jeni McNeal of Eastern Washington University, is acquainted with the need for eating and hydration during extreme physical activity.

“You have to develop strategies for nutrition based on your training and experience,” she said. “Everyone has a different formula for how often to eat and what you actually will eat through the race. I’d like to say I have it all figured out, but every race has its own challenges.”

Racers heading out for 24 hours or more must start protein and fat foods immediately, she said. “You can’t live on Goo for 24 hours before you switch.

“You need to start the high-calorie, slow-digestion foods early in the race or you get behind and can’t dig out of the hole.”

Macadamia nuts are one of McNeal’s top choices. “They’re high-calorie quick food and easier than a sandwich to to grab and eat,” she said.

Plan ahead for timing bigger calorie intakes. “The flatwater kayak section of a race can be a good place to stuff your face,” she said. “Your stomach can handle digestion.

“Eat high-protein food before sleep for better digestion.

“Always have simple sugars like candy available. I like sour Gummy Worms or Goo for quick carbohydrates I need when working hard. Your body needs quick energy so you don’t bonk.”