Race Nutrition Question

Matt,

There are a few things going on here.  Protein, calories, electrolytes, water, and training.

Protein:  This is important for the 2-5 hour stuff, imperitive for stuff longer than 5hrs.  Yes, you can get by without it in a half.  If you've not been training on protein or can't get it to work, then go without. 

Calories:  300/hr sounds about right for training, but your HR will be higher on a half and when HR goes up, cal intake goes down.  Strive for 220-250/hr in the race, but take more in case you feel like you can take more in or feel hungry.  Ideally, you take as many calories as your body can take, but you'll never be able to take in enough and if you try you get bloating, stomach upset, and heart rate drop.  This is a fine line that must be tested in training.  Drop caloric intake on the run by as much as half.  Also, drop the protein on the run. 

Electrolytes:  This the the "oil" in the engine whereas calories are the fuel.  Yes, salt helps stave off the cramping and I take electrolyte pills (Hammer Endurolytes) in case I feel a cramp coming on, but the electrolyte mix is important to maintain focus, energy, and metabolism.  I use Nuun and Endurolytes.  This is something you'll have to play with in training as well.  I use 2 Nuuns in a bottle when it's hot and go through it in 2 hours, but I know others who use more and others yet who use a lot less.  Based on what you said here, try this. 

Water:  Always have plain, clear water with you.  1 bottle an hour on top of all your calorie and electrolyte drinks.  This may go up to 1.5 bottles an hour at altitude on a hot day.  (Note--Any drink with calories is not considered hydrating water--the water in it is used to process the calories.)

Logistics:  1 bottle with electrolytes (HEED, Nuun, etc); 1 bottle with water; 1 bottle or gels with/for calories.  Cals and E's may be combined under the right circumstances. 

Hope this helps,

Coach

And i hadn't even considered the notion that a drink with calories is not hydrating water...