Many people are amazed by how much I eat during endurance races. Whether it’s an expedition race or a shorter 12- to 24-hour race, I’m constantly consuming calories every 15 to 30 minutes. For liquid calories, I sip every 15 minutes; for solid foods, I eat every 30 to 45 minutes. I eat more than my husband/training partner and almost as much as my teammate, who is twice my size! But here’s the key: I feel strong and energized the entire time.
Shifting My Mindset Around Food
It wasn’t always this way. For years, I followed the “Don’t eat until you’re hungry” philosophy. As a small woman, I believed consuming fewer calories would help me stay light and fast. “Lighter makes you faster” was a silent mantra that echoed in my head. This mindset, shaped by societal and cultural influences, led me to finish races utterly depleted, famished, and 10 pounds underweight. I even tried to maintain this lower weight after races, thinking it was a badge of honor.
Over time, I realized this approach wasn’t sustainable. My recovery was slow, and during races, I’d hit a wall of fatigue I couldn’t push through. Initially, I blamed my smaller size and shorter legs, especially since I was racing alongside men twice my size. While strength was part of the equation, I eventually learned that fueling properly was the foundation for building that strength.
Learning To Fuel My Body
After some research by my coach and husband, we discovered we were both under-eating during ultra-endurance events. We needed significantly more calories to perform at our best, especially me, as I found out that female endurance athletes need to eat WAY more than they think. Initially, I struggled with the idea of eating more, as it triggered lingering emotional blocks from a severe eating disorder I’d experienced as a teenager. Back then, controlling my food intake was a way to manage other parts of my life, but it left a lasting stigma around food, weight, and body image.
To change my mindset, I approached it as an experiment. For two months, I committed to a new fueling plan, culminating in a 24-hour mountain bike race. Before every training session, I made sure I was well-fed. Thirty minutes into training, I consumed 100 calories and water. Every 10 minutes, I’d drink from my Four Hour Fuel bottle (providing 800 calories) or eat gummies every 30-45 minutes. For the first time, I ended training sessions feeling strong and energized instead of depleted. This was unfamiliar territory. I often questioned, “Had I really gone hard enough if I still felt good?” My new mantra became: “Trust the process. Eating is fuel for strength and power.”
A Breakthrough Race
Going into my second 24-hour race, I was nervous but curious. My longest solo ride on this fueling plan had been seven hours. Could I maintain this for 24 hours alone? The answer was a resounding YES. Before the start, Jason had me eat a gel, and I began sipping water and Four Hour Fuel 30 minutes into the first lap. Each lap, just under an hour long, ended with an empty bottle every 3 to 3.5 hours. By the 12-hour mark, I felt like I was just getting started. Although I was shattered by the 23rd hour, my muscles still carried me through the final lap. I won the race and set the female record for the most laps completed in a 24-hour period at the Oregon 24-Hour Race.
Since then, I’ve been sold on the importance of eating more. While “Negative Chelsey” sometimes whispers doubts about food and weight, I counter her with affirmations: “Food is fuel,” and “My body is a machine—let it roar!”
Food As Fuel For A Stronger Body
As I age, I care less about how I look and more about what my body and mind can accomplish. Food is the fuel that keeps me healthy, happy, and strong. If you struggle to get enough calories during training, consider trying a variety of foods with different textures and tastes. For variety, I stock up on gummies, salty crackers, and other snacks from stores like Grocery Outlet. It’s a cheaper grocery store that always has fun, interesting and cheap choices. Endurance racing often comes down to who can eat and drink the most. Keep your engine firing, and you’ll feel better and go faster for longer.
Recovery Nutrition
Recovery is a critical part of the nutrition equation, especially for female athletes. After intense or long workouts, it’s essential to consume a mix of protein (25-30 grams) and carbs within 15 minutes of the end of your workout. Interestingly, male athletes can wait up to an hour for this. My go-to recovery options include Gnarly’s Whey Chocolate Protein, Gnarly’s Pro Collagen and their Creatine. Daily staples like Gnarly’s Collagen and Performance Greens also support recovery and overall health.
Protein and Creatine is vital for women as we age, helping to prevent injuries, reduce fatigue, and stabilize mood. If you feel edgy or fatigued as the day progresses, check your protein and water intake. I’ve found that starting my day with 25-30 grams of protein and a full glass of water sets me up for success.
Hydration And Salt Balance
Hydration is another area where balance is key. Overhydrating can lead to hyponatremia, while underhydrating or ignoring salt needs can hinder performance. While I haven’t done a formal salt test, listening to my body and keeping a detailed training log has been invaluable. Dr. Stacy Sims, author of Roar and Next Level, recommends pre-hydrating the night before a big race with sodium-rich fluids like miso soup or chicken broth. I’ve been using Gnarly Hydrate for the past couple of months and noticed a big difference, especially in hot conditions.
Final Thoughts
I’m not a sports nutritionist, but I’ve learned a lot about how food and hydration (or lack there of) can impact my performance. Food is both fuel and medicine. Staying mindful and believing in the power of your nutrition plan can make a significant difference.
Listen to your body, stay curious, and keep striving for your goals—whether it’s your first 50k, a 24-hour race, or a multi-day event. If you have questions about your nutrition plan, feel free to reach out. Together, we can fuel your success!
