With all the talk about hydration, sweat rate, electrolytes, carbo loading, etc. I decided to put together a spreadsheet to help sort everything out. Dug out about a half dozen sports nutrition books and my old notes from graduate school and made some calculators that determine:
*fluid intake needed during exercise
*daily macronutrient intakes (carbohydrate, protein, fat) in grams and calories based on average number hours/training/day
*daily total calories based on avg hours training/day
*grams CHO (carbohydrate) needed during carbo loading up to 6 days pre-event
*grams CHO needed 1-4 hours prior to event
*grams CHO needed during event
*grams of CHO and protein needed during recovery (within 30 min of finish up 'til next full meal)
*list of supplements and what's in them (there's plenty of space for you to add more)
This is still a work in progress and has limitations:
*My hydration calculator does not take into account water losses from respiration or urination (who measures how many ounces they pee in the woods?).
*The macronutrient calculators are for ENDURANCE athletes, not strength/power/hypertrophy athletes.
*The total caloric needs are based on maintaining body weight, not weight loss or gain.
Once you've plunked in your body weight and gotten all of the grams and calories of each macronutrient you need, you have to be able to measure what you are actually consuming. I use and recommend FitDay, a nutrition tracking software that can be used for free (online version). You can also download a dirt cheap version that has a few more features, and you can add your own foods to the database.
Let the calculating begin!
One Mile No Walking
2 days ago