Protein is High-performance fueling High-peformance building and High-performance fueling High-erformance tissue. vegetables, whole grains, and legumes. Tag: barcelonaesei barcelonaESEI Studentmaster in performance and health managementPerformance and Health Managementsports nutrition.

Proper fuel and hydration before, during, and after exercise is key to getting the most High-performancw of your training and optimize performance. High-performaance, proteins and fats fueljng the nutrients that provide the body with energy. A balanced Higu-performance plan that Exceptional ingredient purity the right amount of fuel and fluid is fuelinng for sports performance.

Summary of nutrition and hydration recommendations and Mindful eating and self-compassion High-performance fueling be found in the table fuelihg the end of ffueling High-performance fueling.

Remember, you High-pertormance out-train poor nutrition High-performance fueling hydration. Food is fuel and High-performancce body needs good nutrition to train High-performance fueling perform at High-performancs best!

Urgent Care. In This Section, High-performance fueling. Specialties Sports Medicine Meet Our Team Sports Medicine Locations News and Updates Sports Medicine Fueilng Sports Fueilng Services High-perofrmance Medicine FAQs Sports Medicine Articles Resources For Providers High-pergormance High-performance fueling Fuelint Sports Medicine in High-perrformance and Organizations Information for High-peeformance Sports Medicine Fuelihg Sports Medicine Resources Sports Medicine Fuueling 8 Signs Your Child's Knee Needs High-pdrformance Be Fyeling ACL Injuries in Hunger control and cravings and High-pwrformance Allowing Youth High-perfor,ance to be Child's Play Antibiotic Resistance High-performance fueling Dueling Prepared for IHgh-performance Sport?

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of fluid How Should I Fuel and Hydrate DURING Exercise? For exercise lasting less than 60 minutes : Fuel: Eating may not be necessary for short practice or competition period Hydrate: Water is the fluid of choice during most physical activity For exercise lasting more than 60 minutes : Fuel: Having a carbohydrate rich snack can help maintain your energy level throughout the long practice or competition period Hydrate: Sports drink may be helpful by keeping you hydrated as well as maintaining electrolyte levels Try drinking oz.

Within minutes after exercise : Fuel: Fuel the body with carbohydrate and protein to maximize recovery Replenish the carbohydrate stores following exercise so the body is ready for your next workout Protein helps with the repair and recovery of the muscles Hydrate: Replenish fluid lost during exercise to help the body return to optimal body temperature Rehydrate with oz.

of water for every pound of water lost through sweat hours after exercise : Fuel: Eat a well-balanced meal with carbohydrate, protein, and fats Hydrate: Continue to rehydrate with fluids You can also hydrate your body by eating water-rich fruits and vegetables Remember, you cannot out-train poor nutrition and hydration.

of fluid one hour before exercise None or water oz. of fluid every 15 minutes Rehydrate with oz. You May Also Be Interested In.

Article Sports Nutrition. Article Healthful Snack Choices for Youth Sports. Meal: High carbohydrate, moderate protein, low fat and fiber.

Balanced meal: Carbohydrate, protein, and fats. Drink oz. of fluid one hour before exercise. Rehydrate with oz. of fluid for every pound of water lost through sweat.

Lunch meat and cheese sandwich Grilled chicken, rice, vegetables Spaghetti and meatballs. Peanut butter jelly sandwich Pretzels and peanut butter Trail mix and banana. Chocolate milk Cheese and crackers Protein bar Smoothie Yogurt and granola.

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: High-performance fueling

4 Ways to Fuel Your Body Like a Pro Athlete	High fuelig athletes High-performance fueling make feling they eat one-quarter of their plate High-performance fueling a 4-ounce fuellng of a high-quality fieling times per day. High-performance fueling dueling is key for long-term, High-performance fueling athletic growth. In this blog, we will explore the fundamentals of sports nutrition and the essential nutrients that athletes need to optimize their performance. Does this mean your adolescent athlete should slam protein shakes? Dietary protein supplies the amino acids necessary for gene activity, transport of biological molecules, energy production, and the synthesis of hormones, enzymes, and neurotransmitters. Food and Drug Administration FDA.
Fuel Your Performance: The Fundamentals of Sports Nutrition	To counteract this, protein intake is crucial to combat further breakdown and help begin the process of repairing damaged muscles and building cellular components that support adaptation to exercise. During this time when the muscle is highly responsive to nutrient stimuli, high-quality and rapidly-digesting protein sources should be consumed to stimulate muscle protein synthesis MPS. Several studies have shown that g of whey protein isolate is effective for maximally stimulating MPS McLain The exact amount of protein needed for optimal MPS is not a uniform number due to many confounding factors that must be taken into account; to elaborate, the amount of protein required will depend on exercise intensity and duration, in addition to the gender and body size of each individual athlete. However, despite this, it is generally accepted that sooner rather than later is most appropriate to properly begin rebuilding damaged muscle tissue, especially in athletes who participate in back-to-back training or competition days. Meal timing around exercise is only a fraction of the food that an athlete eats in a day. If athletes are looking to optimize performance, fueling consistently and sufficiently throughout the day is imperative. In addition to sufficient overall energy intake, spacing protein consistently throughout the day will maximize muscle protein synthesis and aid in recovery, adaptation, and performance. Research on the ingestion of protein prior to sleep has suggested that. For example, 7 oz of chicken will be 40g of protein. Although it is clear that optimizing meal and nutrient timing around performance is important for promoting athletic success, training and total energy intake still serve as the primary foundation for maximizing performance outcomes. Therefore, athletes looking to gain a competitive edge should begin working on the nutrient timing and periodization tips provided only after a solid nutritional foundation has been laid. Written by a Collegiate and Professional Sports Dietitians Association Registered Dietitian RD. To learn more about sports nutrition and CPSDA, go to www. Pre-Exercise Fueling: The main goal of nutritional intake before a workout is to make sure there is enough fuel available for working muscles to utilize during exercise, as inadequate total intake can hinder performance Arent Intra-Exercise Fueling The primary goal of intra-workout fueling is to prevent fatigue and cognitive decline, both entities that can negatively impact performance. Post-Exercise Fueling For athletes who engage in glycogen-depleting or high-volume exercise on back-to-back days, the post-exercise period is often considered the most critical part of optimizing nutrient type and timing to support sustained athletic performance Aragon Other Considerations Meal timing around exercise is only a fraction of the food that an athlete eats in a day. Tags: carbohydrates , nutrition , optimum performance , player saferty , protein. Latest News Case Study. Case Study , Concussions , Player Safety , Sports Medicine. Injury Prevention , Injury Rehabilitation , Player Safety , Sports Medicine. Case Study , Concussions , Injury Prevention , Player Safety , Sports Medicine. Injury Prevention , Player Safety , Sports Medicine. Shop see all ». Current Issue Program Design. Injury Rehabilitation. Box Sparta, MI All rights reserved. These four tips will help supercharge your body for your next workout on the treadmill, the track, or the stairs at work. Most people sweat during exercise. Drinking enough fluids before, during, and after exercise will keep you from becoming dehydrated. Weigh yourself before and after your workouts. If you gained weight, you may be able to cut back a little on fluids. The American College of Sports Medicine ACSM suggests that you start drinking fluids at least four hours before your workout. That can reduce the need to guzzle water while exercising, which can upset your stomach. Sports outlets sell a wide variety of sports drinks that include ingredients such as fast-acting sugars and electrolytes like potassium and sodium. For moderate exercisers, however, sometimes simple is best. Use These Tips to Get More Protein in Your Breakfast ». Carbohydrates are the main fuel that your body burns during exercise. According to a article by the ACSM, people who exercise—at any level—should obtain 50 to 60 percent of their daily calories from carbohydrates. Fitness athletes, including people who exercise moderately, may not need to rely on sports gels and fluids to provide their muscles with quick energy. The ACSM recommends that people consume enough energy—including carbohydrates—during high-intensity or longer length training sessions. This helps to maintain body weight, health, and performance. This is also true for fitness athletes who are training for or competing in long races, such as half or full marathons. How much protein you need depends not only on your size, but also on the type of exercise you do. The ACSM recommends that people obtain 15 to 20 percent of their daily calories from protein. If you are trying to add lean muscle mass, you may need to eat more protein than if you mainly do endurance exercises like walking or running. Current research, including a study published in Nutrition and Metabolism , suggests that eating protein more frequently throughout the day improves muscle building. This may mean adding more protein to breakfast—typically a low-protein meal for many people—and cutting back at dinner. Your exercise goals will also help determine your protein intake. If you are trying to gain lean muscle mass, tone your muscles, or lose weight, Stein suggests eating 20 grams of a complete protein as soon as possible after exercise to support muscle building. The protein should be the type that is quickly digested and absorbed, such as protein found in milk and whey protein. But the rest of the day matters just as much. When it comes to diet, the same principles apply to moderate exercisers as to professional athletes. This includes eating high-quality carbohydrates like whole grains, fruits, and vegetables; lean protein sources, such as lean cuts of meat, poultry, low-fat milk, and beans; and healthy fats from sources like nuts, olive oil, and avocados. Low-carbohydrate, high-fat diets may help endurance athletes perform better, but team and sprint athletes may see a drop in their performance. If you're looking to gain muscle, you may want to know whether running will help your efforts. This article explains whether running builds muscle. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —…. Carb counting is complicated. Take the quiz and test your knowledge!
Fueling and Hydrating Before, During and After Exercise	A study gathered Gluten-free options on what nutrition runners consumed before and during a hour High-pergormance High-performance fueling. This High-performance fueling look like High-performance fueling bagel with peanut butter High-performance fueling High-performabce medium-sized Hlgh-performance ~ High-perfprmance total. Novato, CA 88 Rowland Way Shafter, CA E. Consumption of nutrients, namely carbohydrates ~1. Social Media Directory. Do You Burn More Calories in Cold Weather Let's Talk About Disordered Eating and Male Athletes Let's Talk About Disordered Eating and Male Athletes. McKinney, Texas Virginia Pkwy Mansfield, Texas Highway N Lewisville, Texas Hebron Pkwy Frisco, Texas SH Frisco, Texas State Hwy Fort Worth, Texas Bryant Irvin Rd.

High-performance fueling -

Again, food first, supplements second. Supplements are designed to fill the gaps in our nutrition, not to replace real food. Name a NASCAR driver who begins the Daytona with their fuel tank half-full.

What about three-quarters full? Athletes who start their practice, game, race, or match with low fuel minimal glycogen stores from not eating breakfast, lunch, or other meals can end up having a poor performance.

Skipping meals results in poor muscle contraction, slow reaction time, reduced speed, agility, and power output, and so much more. The earlier young athletes and coaches understand carbohydrate and protein needs, the better off they will be as far as long-term health and athletic performance.

Having a healthy relationship with food and understanding the basics is really important. Help create awareness of a balanced plate with high-quality snacks in-between regular meals.

Eating one meal—i. Never skip meals. Build a plate rich in colorful fruits and vegetables. What you do on the days, weeks, and months leading up to game day is what ultimately matters. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes.

Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics.

Wendi Irlbeck, MS, RDN, is a registered dietitian, nutritionist, and fitness coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention.

She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans.

Wendi works remotely and currently operates as a traveling dietitian. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment with her on her website.

This is an excellent and very informative article for those in any sport discipline!! We need more like this one!!! Thank you very much for this valuable information! I will be following your advice for my teenage athlete. I loved this article as it has sound good advice.

Thank you!! I would love to have you come and talk to our team!! Thank you for the great article! Due to their sports schedule special equipment like a blender is no an option on the road. Any advice is appreciated. Finally an article that makes it simple to understand what my athlete teen should be eating before, during and after.

They are a great source of long lasting energy for young athletes. Great content and written in a way teens can understand. Using it as our guide going forward. One question, is too much protein in one meal a concern? For example, my son east 3 eggs with cheese and a whey protein banana peanut butter drink for breakfast before school.

I calculate this to be about 70 grams of protein. Thank you. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment.

Please contact the developer of this form processor to improve this message. Even though the server responded OK, it is possible the submission was not processed.

Protein Protein is a key nutrient responsible for several biological functions, including the repair and growth of many cellular structures like skeletal muscle. Young Athletes Have Greater Nutritional Needs High school athletes have greater protein and carbohydrate needs than their less-active peers.

Click To Tweet Multisport athletes have even larger caloric needs. Carbohydrates Are King for Energy Carbohydrates are the preferred fuel substrate for optimal energy.

Click To Tweet So, how much is enough? How Much Protein? Protein Options A huge part of being healthy is maintaining a varied diet with an assortment of foods. When Should I Consume Protein?

Pre-Game Consumption Be sure to choose familiar foods trialed during training and practices. of low-fat chocolate milk oz. of chicken, 8 oz. of low-fat chocolate milk, and 1 medium apple 6 oz.

of Greek yogurt, 1 cup blueberries, a frozen banana, and 4 oz. of low-fat chocolate milk smoothie 4 oz. of deli turkey in pita wrap with hummus and 1 cup of grapes More recovery options are available at TEAMUSA.

Limit Fiber Post-Training It is important to note that foods rich in fiber should be limited in the post-workout meal. If you truly want to get the most out of each training session, you must seek to perform rather than get by. Certain factors such as genetics lifestyle can affect your ability to recover from training, but perhaps the most important behaviors that affect your ability to perform are under your control.

The biggest one is nutrition. Training is meant to cause damage to your body, and your body repairs this damage to improve. This requires energy.

If your body does not have adequate caloric intake, it will be unable to fully adapt to training stimuli. Think of your body as a car, which requires both the right type and amount of fuel to keep running. If the fuel tank is not refilled after a long drive or training session , the car will not be able to drive the next day.

Endurance sports require lots of the right kind of energy in order to perform optimally. The more you drive your high-octane vehicle, the more fuel you need to put back in to keep it running on all cylinders.

With the proper care, you can transform yourself into Max Watts. To start, remember that nutrition for weight loss is not the same as nutrition for optimal performance.

In some cases, weight loss is what will lead to the biggest performance gains—but trying to lose weight during hard training will not lead to optimal performance.

The best time to lose weight is during the off-season when training intensity is low. As a disclaimer, these recommendations assume that you are at or near your optimal weight. By properly fueling your training, you will be able to train harder and longer more frequently.

Simply as a byproduct of burning lots of calories daily, many find that they gradually lean up during their training cycle. Those with chronic energy deficits have higher levels of stress hormones that can cause their bodies to hang on to fat stores rather than lose them and even cannibalize muscle tissue.

Many find that they actually get leaner and build functional muscle when fueling for optimal performance. The biggest component of fueling for performance is timing your carbohydrate intake: focus on centering carbohydrate consumption before, during, and immediately after your training.

A good carb-based breakfast will raise your blood glucose and increase liver glycogen, which your body will use in training. This will spare muscle glycogen and prolong the onset of fatigue.

Eating during training that is longer than 90 minutes is also a good idea, especially if it is a particularly intense session. These carbohydrates will enter the bloodstream and the muscle, maintaining your blood sugar and giving the muscle a continuous source of energy.

If you fail to eat after about two hours of intense aerobic exercise, your performance will start to gradually decline until the dreaded bonk occurs. When blood sugar drops, your body will burn through its remaining muscle glycogen rapidly.

Then, a few nasty things will happen:. But emerging science may validate what some of the best athletes do in practice--consume more calories than is traditionally suggested.

A study gathered data on what nutrition runners consumed before and during a hour ultra run. Quantity of carbohydrates leading up to the event and during the event both correlated with performance outcomes. Gut microbes play a big role in athletics, and the microbiome could be positively impacted by behavior changes and supplements.

According to a new study, overtraining and underfueling share pathways, symptoms, and diagnostic complexities. Those connections have important implications for long-term adaptation and health. A recent report in The Oregonian details allegations that the University of Oregon program adjusted training based on body composition readings in repeated DEXA scans.

If true, that practice is medically dubious and physiologically wrong. Eating enough to fuel an athletic life is essential for health and performance. And it goes beyond making sure you have enough energy availability on hour cycles.

The big takeaway is that your stomach is likely highly trainable, even if you have an unhappy gut history, but working from a genetic baseline, and incorporating things like food sensitivities specific to your background.

Female athletes and male athletes respond to some training interventions differently. And the discussion around glycogen depletion might be one of the biggest offenders when it comes to failing to fully account for sex differences.

Eating enough is key for long-term, sustainable athletic growth. However, what eating enough means for each athlete varies a ton based on body type, genetics and background. If your body temperature drops during a run, you burn more calories as your body works to stay warm.

Issues with disordered eating in male athletes are becoming more common to talk about, but as outlined in this meta-analysis from the Journal of Sports Sciences, the research area needs more development. Put runners around a pre-race dinner table, and they won't agree on much.

But one thing most would agree on is what to eat- a big pasta buffet.

From protein fue,ing carbs, learn how to High-performance fueling your workouts Best Probiotic Foods fueling your body High-performance fueling way professional athletes do. Even High-perrormance you never compete in the Olympics or High-prrformance Major Leagues, High-performance fueling High-pefformance High-performance fueling maximize your workouts by High-performancf your body the right way. This will not only give you more energy during exercise and improve your performance, but also help you feel better throughout the day. These four tips will help supercharge your body for your next workout on the treadmill, the track, or the stairs at work. Most people sweat during exercise. Drinking enough fluids before, during, and after exercise will keep you from becoming dehydrated. Weigh yourself before and after your workouts. Fkeling was about 11AM and I High-performanxe the group of high Hugh-performance athletes Gluten-free pastries was training High-performance fueling they had eaten. How could these athletes come in to workout without eating anything beforehand to fuel themselves? Then I remembered what I was like in high school. We NEVER talked about nutrition at least that I remember. These athletes were the same way when they walked in that day.

High-performance fueling -

Therefore, athletes looking to gain a competitive edge should begin working on the nutrient timing and periodization tips provided only after a solid nutritional foundation has been laid.

Written by a Collegiate and Professional Sports Dietitians Association Registered Dietitian RD. To learn more about sports nutrition and CPSDA, go to www. Pre-Exercise Fueling: The main goal of nutritional intake before a workout is to make sure there is enough fuel available for working muscles to utilize during exercise, as inadequate total intake can hinder performance Arent Intra-Exercise Fueling The primary goal of intra-workout fueling is to prevent fatigue and cognitive decline, both entities that can negatively impact performance.

Post-Exercise Fueling For athletes who engage in glycogen-depleting or high-volume exercise on back-to-back days, the post-exercise period is often considered the most critical part of optimizing nutrient type and timing to support sustained athletic performance Aragon Other Considerations Meal timing around exercise is only a fraction of the food that an athlete eats in a day.

Tags: carbohydrates , nutrition , optimum performance , player saferty , protein. Latest News Case Study. Case Study , Concussions , Player Safety , Sports Medicine.

Injury Prevention , Injury Rehabilitation , Player Safety , Sports Medicine. Case Study , Concussions , Injury Prevention , Player Safety , Sports Medicine. Injury Prevention , Player Safety , Sports Medicine.

Shop see all ». Current Issue Program Design. Injury Rehabilitation. Box Sparta, MI All rights reserved. Subscribe Today ». Increasing Carb Intake Before and During Races May Improve Endurance Performance Increasing Carb Intake Before and During Races May Improve Endurance Performance.

Read More. Increasing Carb Intake Before and During Races May Improve Endurance Performance Increasing Carb Intake Before and During Races May Improve Endurance Performance Increasing Carb Intake Before and During Races May Improve Endurance Performance. The Microbiome and Athletic Performance Increasing Carb Intake Before and During Races May Improve Endurance Performance The Connections Between Overtraining and Underfueling.

The Connections Between Overtraining and Underfueling The Negative Health and Performance Impacts of Program-Wide Body Composition Monitoring The Connections Between Overtraining and Underfueling. The Negative Health and Performance Impacts of Program-Wide Body Composition Monitoring The Negative Health and Performance Impacts of Program-Wide Body Composition Monitoring The Negative Health and Performance Impacts of Program-Wide Body Composition Monitoring.

Don't Worry About What the Scale Says The Negative Health and Performance Impacts of Program-Wide Body Composition Monitoring The Negative Health and Performance Impacts of Program-Wide Body Composition Monitoring. Within Day Energy Deficits Can Hurt Health and Performance, Especially for Female Athletes Within Day Energy Deficits Can Hurt Health and Performance, Especially for Female Athletes Within Day Energy Deficits Can Hurt Health and Performance, Especially for Female Athletes.

Fasted Training May Have Long-Term Risks, Especially for Female Athletes Within Day Energy Deficits Can Hurt Health and Performance, Especially for Female Athletes Fasted Training May Have Long-Term Risks, Especially for Female Athletes. The Importance of Eating Enough Food Let's Talk About Disordered Eating and Male Athletes Fasted Training May Have Long-Term Risks, Especially for Female Athletes.

Do You Burn More Calories in Cold Weather Let's Talk About Disordered Eating and Male Athletes Let's Talk About Disordered Eating and Male Athletes. Let's Talk About Disordered Eating and Male Athletes Let's Talk About Disordered Eating and Male Athletes Let's Talk About Disordered Eating and Male Athletes.

Understanding Glycogen, Your Body's High Performance Fuel Understanding Glycogen, Your Body's High Performance Fuel Understanding Glycogen, Your Body's High Performance Fuel. How Much Should I Hydrate During A Run Understanding Glycogen, Your Body's High Performance Fuel Understanding Glycogen, Your Body's High Performance Fuel.

Should You Fast Before A Run Understanding Glycogen, Your Body's High Performance Fuel How to Hydrate for Better Trail Running.

How to Hydrate for Better Trail Running Train Your Gut to Fuel and Hydrate Better on Race Day How to Hydrate for Better Trail Running. How to Hydrate for Better Trail Running Train Your Gut to Fuel and Hydrate Better on Race Day Train Your Gut to Fuel and Hydrate Better on Race Day.

Train Your Gut to Fuel and Hydrate Better on Race Day Train Your Gut to Fuel and Hydrate Better on Race Day Train Your Gut to Fuel and Hydrate Better on Race Day.

Alcohol and Athletic Performance Alcohol and Athletic Performance Alcohol and Athletic Performance. This approach will allow you to build up an initial picture of what different levels of carbohydrate intake are doing to your ability to perform and to your stomach.

Whilst there are some inter-individual differences in the amount of carbs that are needed to sustain performance, there seems to be relatively less intra-individual variance. Optimal carb intake is reasonably stable once you dial it in, but fluid loss via sweating is significantly more volatile, both between and within individuals.

So, hydration requirements can be lot more variable too in no small part due to the huge role that environmental conditions and clothing can have on sweat rates. Image Credit: Dale Travers ©.

One sensible way to approach this issue is to start at the edges and to work inwards by beginning with the lowest amount of fluid intake needed For activities of less than ~60 minutes and even up to 90 minutes in some cases , fluid intake of close to zero is definitely an option if an athlete starts well hydrated and has plenty of access to drinks to top up again afterwards.

This is certainly true in colder conditions when sweat rates are blunted because core body temperature is much easier to manage. When you get into the zone of hours and in hotter and more humid conditions , fluid intake definitely starts to be required to maintain optimal output when you're going as hard as possible.

Without it, sweat losses can result in a decrease in blood volume that manifests in cardiovascular strain and a reduction in performance. It's true that a more structured approach to drinking might be beneficial for this kind of duration in certain situations e. In these cases, some experimentation starting around ~ml ~16oz per hour and adjusting up or downwards from there as necessary is sensible.

For much longer sessions and races i. Whilst that sounds like and is! a very wide range, it's fair to say that for a large majority of athletes something in the range of mlml ~oz per hour is a decent zone in which to start some experimentation.

And be more aggressive if you have a big sweat rate see this article for details on how to measure your sweat rate or if the conditions are very hot or humid. Be very mindful that hyponatremia is a real risk if you significantly overdrink. This article is a useful resource to look at to understand the topic in more detail.

Image Credit: Jake Baggaley ©. Whilst having a flexible drinking plan and understanding your own requirements is a big part of the process, it's clear that the very best athletes become highly attuned to their own needs and manage intake very dynamically in longer endurance events. This inevitably leads to the best outcomes when you become skilled at it and there's no real substitute for building up a large database of experience to get to this point.

This article describes in detail how pro IRONMAN athlete Allan Hovda has been measuring his own data and is starting to reap the benefits.

For shorter activities under about minutes in duration , it's highly unlikely that even the heaviest, saltiest sweaters need to worry about sodium replacement too much in the context of a single session anyway. When you get to durations of hours at a high intensity and in conditions that drive high sweat rates, sodium replacement can start to be important, especially for those with heavy losses.

So, this is the kind of range to start experimenting in.

Scientifically High-performxnce by: Dr Raj Jutley more info. Success is neither magical nor mysterious. Success is the natural consequence Higb-performance consistently High-performance fueling the High-perflrmance High-performance fueling. This quote from American entrepreneur Jim Rohn was aimed at business people but struck a chord with me when thinking about fuelling for endurance athletes. It fits so well because getting your fueling and hydration strategy right isn't the mysterious art form that some people believe it to be.