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Nutrition Tips for Everesting from Dr. Stephanie Howe Violett, PhD Nutrition & Exercise Science


After such a great IG Live event, Rebecca asked endurance runner, nutritionist coach, and Giddy Up Challenge participant, Dr. Stephanie Howe Violett, PhD


Nutrition & Exercise Science, to send over some of her nutrition tips for Everesting for Giddy Up Challenge. This doesn't mean you have to be doing the full Everesting Challenge for these tips to be relative. You can be doing the 3/4, 1/2 (like Rebecca's ride), 1/4 (like Rebecca's run) or even the new "Choose Your Own Elevation" challenge.


Nutrition Tips for Everesting from Dr. Stephanie Howe Violett, PhD Nutrition & Exercise Science


1. Eat early and often. We’ve all heard this before, but it’s the most important thing you can do while tackling prolonged endurance event. Aim for 200-300 kcal/hr. This is a rough estimate, and there will be times you likely take in more. For example, you are fueling during your hill and then consume a burrito at your aid station. This is definitely be >300 kcal, but that’s necessary. You aren’t just fueling for the ride/run, but also providing your body the energy it needs for a full day…and maybe then some.


2. Practice in training with what you plan to use during your Everest attempt. Not only does this help you know what you like, it also trains your gut to process carbohydrate a bit more efficiently. Just like a muscle, the GI tract responds to training and fueling.


3. Find the fuel that works best for you. Not everyone likes to eat the same things, but follow these guidelines- choose at least one food from each category:

a. simple sugar/carbohydrate: gels, blocks, sports drink, fruit, candy, soda, rice, bars, stroopwafel, homemade cookies, etc.

b. savory or salty: chips, pretzels, potatoes, soup, salted nuts, etc.

c. real food: PB&J sandwich, pizza, quesadilla, etc.


4. Hydration matters. Make sure to stay on top of your fluid intake. Note in training how much you sweat and if you drink enough during training. How do you know? The quickest way is the color of your urine post workout. A pale yellow is ideal. Not dark yellow or clear. Although it’s tough to overdrink, it is possible. Dial this in during training just as you do your fuel.


5. For the bike- figure out how you will eat while riding. Will you have sports drink in your bottle and eat at your aid station? A combination of water and sports drink in your bottles is ideal. It’s tough to eat while riding, but much easier to drink. Use a combination of drinking while riding and eating while at your aid station.


6. For running- figure out where it works best to take in calories. It’s likely NOT at the top of your hill before you descend. That’s a good way to make your stomach upset with all the jostling. Sometimes it’s easiest to eat while hiking uphill, as long as you aren’t using poles. If you have poles, make sure you figure out how to eat while holding them so you don’t get behind.


7. Don’t overthink it, but DO PLAN AHEAD. The more prepared you are and the more you practice before the event, then easier the day will go 



Learn more about Stephanie, her nutrition advice, read and coaching on StephanieMarieHowe.com.


Don't miss Rebecca's chat with Hilary and Stephanie on Rebecca's IG LIVE where they discussed their racing, training, advice for any level of athlete, and how to manage life changes including having a baby and injury. If you missed it, check it out here.


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