How to: Nutrition for long distance races

Go Primal’s Erg Ultraman: Why Proper Nutrition and Hydration Were Essential for Endurance Success

Endurance events like the Erg Ultraman are intense and unforgiving, pushing athletes to the edge of their physical limits. Success in these competitions isn’t just about muscle and stamina; it’s about fueling the body the right way. At this year’s Erg Ultraman, a clear divide emerged between those who planned their nutrition and hydration with high-quality, scientifically-backed products and those who relied on traditional, cheaper solutions like gels, sugary snacks, and low-quality sports drinks. Many athletes who used substandard products struggled with digestion issues, cramping, and low energy levels, and some even had to quit. In contrast, Go Primal’s carefully formulated products, such as Hydra Energy with cyclic dextrin and HydraForce with electrolytes and creatine, helped competitors maintain energy and endurance without digestive discomfort.

The Pitfalls of Traditional Gels and Sugary Snacks

While sugary* gels, candies, and low-quality hydration solutions are common in endurance sports, they often do more harm than good. Traditional sports gels are high in simple sugars, which can spike blood sugar quickly but lead to an energy crash soon after. This roller-coaster effect leaves athletes feeling drained mid-race, exactly when they need steady energy the most. Additionally, these products are harsh on the stomach, often causing bloating, cramping, and nausea—issues that can derail an athlete’s performance and endurance.

* Sugary gels are not just made out of sugar, but also maltodextrin, dextrose and similar ingredients with similar pitfalls as sugar: insulin spike.

For many Erg Ultraman participants, relying on these products led to painful digestive issues, forcing them to either slow down or quit altogether. Using a low-quality hydration solution filled with artificial salts and sugars only compounded the problem, as these products often fail to replenish electrolytes effectively, leaving athletes at risk of dehydration and muscle cramps.

Go Primal’s Approach: Smart Nutrition and Endurance-Boosting Hydration

In contrast, those who incorporated Go Primal’s nutrition and hydration products enjoyed a smoother, more sustainable performance. Go Primal Hydra Energy, which includes cyclic dextrin—a carbohydrate uniquely suited for endurance sports—provided a steady release of energy without the blood sugar spike-and-crash of traditional gels. Cyclic dextrin is easy to digest and minimizes the risk of stomach issues, ensuring that energy is accessible without upsetting digestion, even during intense exertion.

Best Hydration Protocol for Endurance Sports: For hydration, Go Primal’s HydraForce stands out with a balanced blend of electrolytes and creatine. Unlike cheap sports drinks that often overload on salt and sugar, HydraForce is designed to meet the unique demands of endurance athletes. The electrolytes in HydraForce help to maintain muscle function and prevent cramping, while creatine supports muscular endurance, allowing athletes to keep going strong, even in the most grueling conditions. This combination has become a reliable hydration protocol for endurance sports, offering an edge over traditional products.

Benefits of GoPrimal’s Performance Nutrition

Go Primal’s products are formulated with the athlete’s well-being in mind, delivering performance without compromising digestion. Here are some key benefits:

Sustained Energy with Cyclic Dextrin: Unlike simple sugars, cyclic dextrin provides long-lasting energy without blood sugar crashes. It’s easy on the stomach and allows athletes to focus on performance, not discomfort. The cyclic dextrin for endurance in Hydra Energy was a game-changer for Erg Ultraman participants.
Balanced Electrolytes and Creatine for Muscle Support: Electrolytes are crucial for hydration, muscle function, and preventing cramps. Adding creatine helps with strength endurance, particularly useful during prolonged activity. Go Primal’s HydraForce offers both, a far superior choice to sugary, salt-laden sports drinks. Many athletes at the Erg Ultraman found electrolytes and creatine for endurance sports to be essential.
Whole Food Additions: Some GoPrimal athletes also incorporated natural foods like fruits and nuts for variety, adding fiber and natural sugars that work synergistically with Go Primal’s products for a balanced energy intake.

The Results: Comfort and Endurance

The Erg Ultraman participants who relied on Go Primal’s planned nutrition and hydration approach experienced fewer digestive issues, steady energy levels, and the stamina needed to finish strong. They avoided the crashes and stomach discomfort that plagued those using cheaper, traditional options.

The Take away

For endurance athletes, nutrition and hydration aren’t just optional; they’re essential. The Erg Ultraman showed that low-quality, traditional products like gels and sugary drinks are not up to the challenge, often leading to digestive issues and inconsistent energy. Go Primal’s Hydra Energy and HydraForce, with cyclic dextrin, electrolytes, and creatine, offer a superior solution, supporting energy and endurance without the risks of stomach discomfort. If you’re serious about performing at your best in endurance sports, opt for the best hydration protocol for endurance sports with Go Primal’s scientifically formulated products.

References

Cyclic Dextrin for Endurance Sports

Slow and Sustained Energy Release: Cyclic dextrin, also known as highly branched cyclic dextrin (HBCD), is a specialized carbohydrate that provides steady energy without the rapid spike and crash seen in simple sugars like glucose or maltodextrin. Studies show that HBCD has a low osmolality, allowing it to pass through the stomach quickly without causing gastrointestinal discomfort—a major benefit for endurance athletesImproved Endurance Performance**: Research indicates that cyclic dextrin supports sustained energy and reduces fatigue during prolonged exercise. A study published in the Journal of the International Society of Sports Nutrition found that athletes consuming HBCD experienced better endurance compared to those using standard sugars, and they reported fewer gastrointestinal issues during intense exercise .

lectrolytes and Hydration for Endurance**

Electrolyte Balance and Muscle Function: Electrolytes (sodium, potassium, magnesium, and calcium) are crucial for maintaining fluid balance, muscle contractions, and nerve signaling, all of which are vital during endurance events. Studies have shown that electrolyte supplementation helps prevent muscle cramps and enhances exercise performance in high-temperature and long-duration activities .
Reduced hydration: Replenishing electrolytes minimizes the risk of dehydration, which is common in endurance sports due to excessive sweating. Research in the European Journal of Applied Physiology has shown that athletes consuming balanced electrolyte drinks have better fluid retention, which helps maintain endurance levels and physical output for longer periods .

3. Creatine nce and Muscle Preservation

Enhanced Muscular Endurance: Although traditionally associated with strength sports, creatine has also been shown to benefit endurance athletes. A study in Medicine & Science in Sports & Exercise found that creatine supplementation aids in muscle endurance and recovery, especially during long-duration activities that include intermittent bursts of high effort, which can help maintain strength toward the end of an endurance event .
**Support for High-Intensity I: Endurance sports often involve periods of increased intensity, such as hills or surges, where creatine can be especially beneficial. It helps in faster ATP regeneration, which is crucial for sustaining performance during high-intensity bursts in endurance sports .

4. Negative Impact of Traditiond Sugary Snacks

High Sugar Content and GI Distress: Traditional gels and candies are often high in simple sugars, which can cause rapid blood glucose spikes followed by crashes. They are also known to lead to gastrointestinal discomfort, bloating, and nausea, especially during prolonged exercise when blood flow to the stomach is reduced. Studies confirm that high-glycemic-index carbohydrates are less optimal for long events due to these factors .
Poor Nutrient Absorption and Stomach Upset. summing high sugar loads, the stomach’s ability to absorb nutrients efficiently decreases. Studies in Applied Physiology, Nutrition, and Metabolism show that high-osmolality drinks or foods (such as traditional gels) can cause delayed gastric emptying and, consequently, digestive distress, hindering athletic performance .

Scientific evidence supports that productlic dextrin, electrolytes, and creatine provide more effective and stomach-friendly fuel for endurance athletes compared to traditional high-sugar, low-quality sports products. GoPrimal’s formulations are designed to meet these exact needs, delivering sustained energy, balanced hydration, and enhanced muscular endurance while minimizing the risk of digestive discomfort.

References:

Journal of the International Society of Sports Nutrition
Medicine & Science in Sports & Exercise
European Journal of Applied Physiology
Applied Physiology, Nutrition, and Metabolism