This document discusses human fuel and nutrition for endurance activities like running marathons and trail runs. It provides charts showing the calories burned at different paces and distances. It then examines different fuel options like Tailwind bottles, Clif bars, gels, and bananas and compares them to turkey sandwiches. The document also outlines how food is broken down and absorbed in the stomach and small intestine, noting that higher carb and sodium concentrations lead to higher absorption. It concludes that Tailwind nutrition provides all the nutrients needed for an entire day of activity.

1. Human Fuel
Jeff Vierling

2. Taste Matters
• Can you keep fueling all
day? Or do you stop…
• Just swishing helps you go
faster

3. Calories Burned Running
MPH Running Marathon 50K Trail Run KCal/Hr@150lbs
6 3,057 3,978 700
8 2,761 3,593 843
10 2,714 3,533 1036
12 2,963 3,856 1357

4. Should you Replace Calories?
How much is 1000 KCal?
0 2 4 6 8 10 12 14
Tailwind Bottles
Clif Bars
Gels
Bananas
Turkey Sandwiches

5. In the Stomach
• Stomach breaks down food before emptying
into small intestine

6. Absorption in Small Intestine
• High carb + sodium + water = higher
absorption of each than low concentration

7. Mmm…Sweat
• Sodium, Potassium, Calcium, Magnesium
• Need for muscles to work

8. All you need, all day. Really.
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