Performance fueling strategies -
Depending on the consistency, a concentrated gel or chew may require a drink to wash it down i. How to fix it: Again, knowing your numbers is important. This can be achieved by using hypotonic drinks containing more electrolytes or plain water with electrolyte capsules for hydration.
And by using gels, chews, bars or other more solid sources of carbohydrate to meet your energy needs. Image Credit: Dave Blow ©. That said, if you try to stick too closely to a pre-planned fueling strategy or hydration plan for that matter you might end up overriding or choosing to ignore important bodily signals, like what your body actually needs or wants at a given time.
How to fix it: Building your fueling strategy comes from a mixture of objective analysis understanding your likely carbs per hour intake and a good deal of trial and error.
This leads to a bonk or general dip in performance later on in the event when the true cost of your early exertions make itself known. How to fix it: Prepare. When race day comes, make sure the parameters of the plan are cemented in your mind and that you have all of the fuel and hydration products you need to execute it properly.
Image Credit: Sam Appleton ©. To leave it all to chance and not give your gut time to adapt to a greater carbohydrate load which some athletes attempt to do during racing , risks GI distress like bloating, sickness and diarrhoea. This not only hinders performance but can often be severe enough to cause a DNF.
Training it can help raise the ceiling on what you find tolerable so you can deliver more carbs and fluids to your body when it needs them most of all. How to fix it: From practitioners in the field, it seems the consensus is that training your gut can be achieved in a 4-toweek period by gradually increasing your carb consumption from whatever your current tolerable intake is during one or two sessions per week.
Last of all comes pacing. At first glance, you might be asking how this is directly related to your fueling strategy. Optimal pacing in most endurance events means an even or a slightly negative split approach.
This breaks down as doing the first half of the race at a similar intensity or ever so slightly easier than the second half.
Doing the opposite i. It happens because the excitement and adrenaline of race day clouds our ability to regulate pace.
This can put your strategically thought out fueling plan in jeopardy from the start. Image Credit: Jake Baggaley ©. When you go hard out of the gates you burn through your available carbohydrate stores much quicker than if you start at a sensible pace.
Timing is days out depending on race duration and aims vary starting between g of carbs per kg for females. To meet these higher requirements athletes must ensure snacks and meals are carb based. Fluids are another simple way to increase carb intake i. e flavoured milk, juice and sports hydration.
During endurance events hourly carb requirements can be up to 90g plus, this is where PURE Performance Plus Race Fuel is helpful allowing a high carb delivery and electrolyte in a palatable and easily digestible form. The science behind it shows the type of carbohydrate is unique in its structure, allowing success of this exceptional high load of carb delivery.
It is designed to use as a complete fuel or can easily be combined with other nutrition sources i. caffeinated gels for an extra boost. Nitrate loading is another credible pre-race strategy that consists of loading and accumulating nitrates in the body up to 5 days pre-race.
One serving of PURE Beet Endurance contains mg of nitrates. The body naturally converts this to nitric oxide, which opens blood vessels, allowing more blood, oxygen and nutrients to be delivered to muscles.
In a performance context, this helps create efficiency and aids endurance. The use of anthocyanins is becoming increasingly recognised in sports performance, locally sourced with high quantities of the potent antioxidant. A meta-analysis and systemic review of nine clinical studies have shown New Zealand grown blackcurrants account for a small but significant performance increase when consumed for 7 days mg anthocyanins 1.
The specific mechanism is still not completely clear, however, points towards cardiovascular benefits, increased blood flow and oxygen delivery to working muscles, and clearance of lactic acid to aid recovery. These can be taken in powder or capsule form daily to support training and racing.
These can vary so a sweat rate test can help determine your requirements to help with planning for performance. Not only do you need to replace electrolytes lost in your sweat but ensure there are at adequate levels in your hydration to keep the body balanced.
Those prone to cramping, or competing for long durations, may even benefit from loading on electrolyte capsules prior to an event and continuing these in their race nutrition plan. In terms of muscle support, magnesium has powerful relaxation properties and can be included into a recovery plan.
It can also help nurture sleep, a vital part of recovery. Athletes aiming for peak performance often need closer to hours of sleep, and restorative naps where possible.
In terms of performance race nutrition plans, these should be developed months out from race day so you know what you are working towards, use your long training sessions to test and tweak any changes. The gut can be trained to accept higher loads of fluid and fuel, the key is to start small and frequently before slowly increasing quantities until you meet your hourly nutrition goals.
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