Food doping: new breakthrough or nausea?

First and foremost happy UTMB week! There is so much excitement and energy buzzing around Chamonix as athletes arrive and partake in the pre-race activities. I’m definitely having some major FOMO. Good luck to all the runners, support crew, and volunteers taking on UTMB!

This week’s topic touches on a term that I’ve been hearing a lot of buzz around the trail community this summer season; Food Doping. It may sound kind of off putting at first (I mean, Doping is like Voldemort, don’t even say its name!) but this nutrition and fueling strategy is taking the trail and ultra-community by storm. Food doping is the practice of increasing your calorie and carbohydrate intake in high amounts as you exercise to help build durability, performance and overall better feelings throughout long events. It is being proven time and time again as champions are blowing past performances out of the water with their fueling strategies. The new standard in fueling strategy that is being used by elites is the 100 grams of carbohydrate per hour of exercise model. By using this high carb approach, athletes are able to prolong the onset of muscle fatigue and have increased energy levels throughout the day.

This strategy works because it keeps your muscle glycogen from ever becoming close to being depleted, so your metabolic rate can stay at a steady slow burn. Instead of a depleting your muscle glycogen all at once and having to switch over to a new metabolic system (I.E. fat utilization, muscle atrophy.) your body will be able to stay utilizing glycogen and carbohydrates as its primary fuel. (As opposed to using ketones from fat conversion). By reducing fatigue and maintaining energy levels, you will find you will feel better in the latter parts of the effort and ability to push increases significantly.

There are some things to consider when “food doping” to avoid any problems. First, and most important, is to train with the increased carbohydrates and calories. By consuming higher volumes, this will cause more stomach and G.I issues such as nausea and gas. By training with the increased carbs, you will teach your stomach to take in more nutrition as you move and it will adapt just like everything else in training. Do not go out on race day and start smashing gels and tailwind! Play around and have fun with your nutrition in training. It is so key to find a product you enjoy, that works with your body, and that tastes good enough to shove in your mouth for twelve plus hours.

Personally, I have been employing the 100 grams of carbs per hour into my training. I tried it for the first time on my run up Mt San Gorgonio last weekend, and all i can say is, Damn! I noticed right away a more steady energy level throughout the climbing and descents. I also noted that my legs felt so good at the end, i was almost in shock. I was able to run uphill on the road, even after 23 miles of moving through big mountains!

Food doping is a beautiful thing that we must embrace as we increase our performance. We have to be okay with letting go of previously held assumptions and dogmatic thinking around endurance fueling that has been perpetuated in the community and start to think outside the box. I believe the people who take these risks and stepping out of these parameters are proving these new strategies by challenging the status quo and crushing their performances. And most importantly, remember that fueling and nutrition is very personal. One product you think tastes great and work amazing for you, might be the complete opposite for the person next to you. As with everything in endurance sports, finding your joy in fueling will increase your overall enjoyment of running.

I hope everyone has an amazing week of training and adventures! Chaio!