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Exercise above Limitattions incurs a nonlinear increase perrformance metabolic, respiratory, and perceptual stress and despitw more effwctively fatigue development due to Fuleing effects pefformance metabolic acidosis on contractile function or Anti-blemish skincare accelerated depletion of muscle glycogen Limitatinos, A rightward shift limifations the blood [lactate]—speed Fueling performance effectively despite dietary limitations with training Fuellng a clear performancs of enhanced effectivelly capacity Hurley et dietagy.
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Better exercise economy llimitations advantageous to endurance performance because a lower erfectively of V ˙ O 2 max is utilized for any particular performacne. Running economy is Fuelung with anthropometric including segmental mass distribution Performance-enhancing substances in high school sports, physiological, limitayions, biomechanical, and technical factors Diabetic ketoacidosis et al.
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A dietafy offset may effectiively due to increased llmitations utilization because of despitee greater O 2 requirement for adenosine triphosphate synthesis compared with CHO metabolism.
Furthermore, when intake during the event is beneficial, it may be possible to prepare the gut to optimize and pervormance this by practicing strategies with adjusted intakes of Fueoing and fluid within the training sessions Jeukendrup, b.
Diegary more deliberate planning can improve the outcome is of interest. In this regard, although subelite endurance athletes performed better after undertaking 3 weeks efvectively training with strategic manipulations Sports Conditioning Programs CHO availability Marquet et al.
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A recent effecrively has promoted the case effectivelt a common terminology and understanding of this theme Burke et al.
Periodization of body composition provides another example of strategic integration of different nutrition strategies within the training schedules.
Instead, an assessment of anthropometric, hematological, and performance metrics over a 9-year career demonstrated a periodized approach. Body composition optimization for competition May—August included an individualized time frame and energy deficit with various feedback metrics BM, performance, and hunger to guide the process.
This approach supported targeted peak performances and minimized risk of injury while maximizing training adaptation and long-term athlete health through management of energy availability. Although this concept has, arguably, been understood for many years, the concept and calculated practice is a contemporary update Jeukendrup, a.
Importantly, it helps the athlete to integrate the inevitability or benefits of brief periods of controlled low energy availability within the endurance training framework.
Problems associated with chronic or severe low energy availability, known as relative energy deficiency in sports, are well known Mountjoy et al. Race preparation should include strategies to store muscle glycogen in the amounts commensurate with the fuel needs of the event. In the marathon and km race walk where glycogen can become limiting for race performance, the protocols that supercompensate glycogen are beneficial.
This is often undertaken in conjunction with a low residue fiber diet Table 3which may not only reduce the risk of gut issues during the race but also achieve a small reduction in BM to partially offset the mass of the additional muscle glycogen and stored water.
Further contributions to fuel availability are provided by a pre-event CHO-focused meal and a small CHO-rich snack e. This is particularly important for events undertaken in the morning where CHO intake can restore liver glycogen following an overnight fast as well as provide an ongoing supply of CHO from the gut Burke et al.
Athletes should also consider fluid needs to achieve optimal hydration status for the event and specific race conditions see Casa et al.
Some distance events offer an opportunity for athletes to consume fluid and fuel during the race to address the physiological limitations of these factors Table 2. CHO ingestion during longer distance events e. Older guidelines Coyle, recommended that distance athletes should experiment with hourly CHO intakes within the range of 30—60 g to find a beneficial strategy.
More contemporary recommendations Burke et al. The limiting factor was subsequently found to be intestinal absorption, particularly the sodium-dependent glucose transporter, rather than gastric emptying, hepatic glucose extraction, muscle glucose uptake, or muscle glucose oxidation Jeukendrup, However, as reviewed by Jeukendrup bsodium-dependent glucose transporter abundance and activity in animals is increased by a CHO-rich diet; furthermore, chronic exposure to higher CHO intakes by athletes, including exercise intake, increases gut tolerance, intestinal absorption, and muscle oxidation of CHO consumed during exercise Costa et al.
Combining glucose-based CHO sources with fructose transported in the intestine by GLUT5 increases total exogenous CHO oxidation during exercise, with rates as high as 1. A range of sports drinks, gels, and confectionery is available to meet various targets, both in training and racing, around taste, practicality, balanced intake of fluid and CHO, inclusion of multiple transportable CHO sources, electrolyte replacement, and supplementation with caffeine, while other everyday foods and drinks may also be used.
Furthermore, the associated BM reduction may partially compensate for the disadvantages of dehydration. We recommend that athletes develop a personalized and practiced race plan that optimizes fluid and CHO status within the prevailing conditions and opportunities of each event.
Indeed, some recent elite marathons, including the Berlin event in which the most recent world record was set, have increased the frequency of feed zones every 2. A personalized drinking plan can be adjusted to all levels of runners, including recreational competitors who may drink in volumes exceeding their sweat rates and who should be warned about the dangers of developing hyponatremia Almond et al.
The specific needs of long-distance races raise potential new uses of sports foods and performance supplements, based on the specific physiological, biochemical, and central nervous system factors that limit performance in these races, as well as the opportunity to consume products within the event, at least for races of half marathon and longer.
Only a handful of the multitude of performance supplements marketed to athletes have a strong evidence base.
Peeling et al. Indeed, the evidence base for these performance products relies on summaries of the general endurance sports literature McMahon et al. While the known benefits of these strategies provide a benchmark against which the magnitude of any effects from other performance products should be compared, these also provide a potential confounder of the effectiveness of other performance supplements.
For example, a meta-analysis of a heterogeneous group of studies of caffeine supplementation and endurance performance Conger et al. This illustrates why potential interactions between concurrently used supplements or nutrition strategies are of high priority for scientific investigation and specific consideration when developing race plans or training uses Burke et al.
The efficacy of caffeine during endurance sports may be correlated with its role in masking fatigue Spriet, ; therefore, in situations in which another strategy reduces the onset or magnitude or fatigue, a smaller effect on performance is logical.
Other issues associated with caffeine or nitrate use in distance Athletics are noted in Tables 4 and 5. Finally, the potential for enhanced glycogen storage following creatine supplementation Roberts et al. There are multiple and circular interactions between the hot environment and nutrition; exercise in the heat creates extra challenges in terms of increased rates of fluid loss and glycogen use Jentjens et al.
The performance and health challenges associated with racing in hot weather should be addressed by strategies, such as acclimatization, appropriate pacing, and precooling activities Racinais et al.
Adjustment to race nutrition strategies, if practical, may also assist Table 2. For example, a more aggressive approach to in-race hydration strategies to address greater fluid losses may be possible, while hyperhydration during the hours before a race via the consumption of large amounts of fluid together with an osmotic agent e.
The literature on the specific benefits of these strategies see Table 6 in high-performance running or racewalking scenarios is sparse; an investigation is required, including the assessment of potential disadvantages such as an increase in BM or a greater risk of gut disturbances.
In the meantime, athletes should practice the intended use of these strategies before implementing in a race. Although dietary surveys of Kenyan and Ethiopian runners have been limited to their home environments and training camps Beis et al.
Mooses, personal observations, Dec 10, A range of features, both consistent and in contrast to current sports nutrition guidelines, merit comment. Typical fluid choices include water 0. Meanwhile, meals are consumed soon after training sessions, and high-intensity track sessions are completed as a midmorning workout after breakfast.
Indeed, many concepts of periodizing CHO availability according to the needs of the session Burke et al. Although supplements are rarely used, data from observational studies Beis et al. Also of topical interest is the reported or suspected prevalence of acute or chronic periods of low energy availability among these athletes.
Notwithstanding artifacts in dietary survey methodology and calculations of energy availability Burke et al. Contributors to energy mismatches include cultural eating patterns e.
Further study is needed to consolidate our understanding of the dietary practices of these highly successful athletes and how much they contribute to, or interfere with, optimal performance.
It is likely that practices include both helpful and harmful features, as well as accidental and intentional elements. As for any group of athletes, an audit of practices may identify the potential for performance improvement, but various practical and personal issues need to be taken into account.
Nearly years ago, Krogh and Lindhard reported that energy derived from the metabolic consumption of O 2 depends on whether fat or CHO is the primary source of carbon substrate. For example, increasing the respiratory quotient RQ from 0. In the D. Dill lecture at the annual conference of the American College of Sports Medicine, Professor Ron Maughan identified the important implications of this finding for marathon performance; an increase in RQ improves metabolic efficiency by reducing the O 2 cost of running at a particular speed or permitting a higher speed for the same absolute V ˙ O 2.
This contradicts the conventional recommendation that endurance athletes should spare their finite CHO reserves by maximizing the use of fat as a substrate. However, it is supported by the findings of an increased O 2 cost of race walking at speeds related to race performance when rates of fat oxidation were markedly increased by adaptation to a ketogenic low CHO, high-fat diet Burke et al.
Theoretically, this could be provided by CHO g in the form of supercompensated muscle and liver glycogen stores supplemented by an aggressive approach to consuming CHO during the race.
However, even more subtle changes in RQ can be meaningful. For example, an athlete with a sustainable V ˙ O 2 of 3. Jones, personal observations May 6, ; Caesar, Further rigorous study of this concept is needed, but it may become part of the formula for further enhancement of distance running performance.
Distance athletes should adopt nutrition strategies that address specific physiological and biochemical factors that otherwise limit performance. In-race nutrition is dependent on practicalities, such as the availability of aid stations as well as time and gut considerations of consuming CHO-containing fluids or other sports products.
: Fueling performance effectively despite dietary limitations| Nutrition for Endurance Events: Fueling Your Performance | The longer and harder the session is, the more carbohydrates you need. Consuming plenty of calories during training will also help you to meet caloric requirements for the day and enhance recovery for the next bout of exercise. Finally, remember that training is a catabolic process that causes damage to your body. Providing plenty of calories immediately after training will give your body the energy it needs to begin the repair process quickly and help you recover faster. Carbohydrates and proteins signal hormones in your body that will tell it to begin the repair process. Without a post-workout meal, this response will be impaired; you will struggle to fully recover. Your muscles will also be depleted of glycogen. Remember that during the recovery window immediately following training, you will be able to synthesize new muscle glycogen more effectively. The rest of the day, your body still needs carbs to replenish, but you do not want to cause a spike in blood sugar. Focus on fiber-rich, complex carbs rather than simple carb sources for your other meals of the day. Good examples would be fruits, vegetables, sweet potatoes, brown rice, and quinoa. This is also a good time to consume some lean protein and healthy fats. There has been increasing popularity of low-carb and ketogenic diets within the sports world recently. They have been touted as a great way to get lean and improve your performance. However, unless you are an ultra-endurance athlete, it is unlikely you will find any benefit from low-carb training. Some low-carb training protocols have been shown to increase levels of mitochondria, but performance improvements remain equivocal. These low-carb protocols can be difficult to properly implement and may have negative implications that can offset any potential performance gains. However, most are far better off fueling for optimal performance with a balanced carbohydrate-based diet. Amateurs especially tend to have a lot of room for improvement that can only be realized through continual training. The demands of this training are best met with proper fueling rather than experimental diets. To summarize, low-carbohydrate training is only a good idea if your training demands longer and more steady aerobic sessions. But if you are training for explosive, high-intensity events such as criteriums, time trials, and road races common in the amateur scene, low carb training is not a good idea. These sorts of efforts require a quick energy source such as carbohydrates. Going into these training sessions and races with optimal glycogen levels will allow you to recruit all your muscles to their full capacity and put out the maximum amount of power. Endurance sports burn a lot of calories. Many athletes find it beneficial to track calories to ensure they are refueling enough. Restricting calories during training, whether voluntarily or accidentally, will only put your body into chronic catabolic state, impairing the replenishment of glycogen reserves. This is done through a molecule called glycogen, often referred to as the storage form of CHO. There are two main locations where we store CHOs in the body: the liver and the muscles. These stores vary in the amount of glycogen they can hold, so these reservoirs are limited and can affect our performance and recovery if not maintained. Think of muscle glycogen as the fuel tank for active muscles. In the liver, glycogen stores are utilized to maintain high CHO oxidation rates and blood glucose levels, especially in the latter stages of exercise. Figure 1, below, illustrates CHO and fat oxidation at different intensities of exercise. As intensity increases, we rely more and more on CHO to fuel our exercise, and less on fat. In future articles we will dig deeper into the details of CHO timing—when and how much to consume. Pre-exercise CHOs help us to prepare for the work ahead. With a full glycogen fuel tank, we will perform at our best; thus, it is helpful to go into workouts with some CHO on board. Does that mean we should eat bowls of cereal before every ride, or indulge in a huge pasta party before our weekend group ride? What we need to understand is that a certain amount of CHO is necessary and beneficial, but there should be a sliding scale for our intake based on our individual needs. During long or intensive exercise, CHOs provide the fuel necessary for performance. For short sessions e. Sure, but if we are searching for peak performance or working at a higher intensity, CHOs consistently show performance improvement. There is a sweet spot where CHO ingestion acts in such a way to balance our glycogen losses without tapping too heavily into muscle and liver stores. Depending on how long or hard our session was, we may have tapped into a lot of our stored muscle glycogen. With intensive sessions, we need to tune up the amount of CHO coming in. Ultimately, think about your post-exercise meal or snack as your first step not only in recovering from the previous session, but also preparing for the next session. Proteins differ from CHOs in their chemical structure. While they contain carbon, hydrogen, and oxygen, they also contain an important additional element: nitrogen. The nitrogen-containing group called the amino group and the acid group help clue us into the name of the building blocks of proteins: amino acids. The make-up of the protein, and ultimately which protein is formed, depends on the arrangement of the hydrogen, amino group, acid group, and side chain which is unique to each amino acid. There are both non-essential and essential amino acids—those that cannot be synthesized at a rate commensurate with its demand, and thus must be supplied by our diet. Thus, the quality of our diet is critical to ensure we get the essential amino acids our bodies need. Despite the fact that proteins are not utilized as a critical fuel source during exercise e. As you can see from the graph above, CHO and fat make up our primary fuel sources. One exception is during extreme exercise, when fueling is inadequate or the demands of the exercise are severe e. In those cases, protein can become an energy source by providing a carbon backbone to generate CHO. Remember that both CHO and protein have carbon in their structure. Thanks to a process known as gluconeogenesis, our bodies can convert carbon backbones from certain proteins into glucose. You can see how the term used to describe this metabolic process clarifies the mechanism within the body. Luckily, we have a nearly unlimited reservoir of fat to rely on. Even some of the most elite athletes with very low body fat percentage still have a massive supply of fat to power exercise. And as we saw above, fat contributes significantly to exercise at low to moderate intensities, and this is highly trainable. This trainability is also a pretty hot topic in the endurance community as athletes are looking for ways to maximize fat oxidation for performance benefits. Improving fat oxidation has benefits for endurance athletes as it allows sparing of muscle glycogen and highlights one of the key adaptations for endurance, which is improved mitochondrial density. ATP—adenosine triphosphate—is the energy currency in the body. This substance consists of one compound called adenosine and another comprising three high-energy phosphate groups. They cite data such as you lose up to two grams of sodium per hour, burn up to calories hourly, and sweat up to two liters an hour to defend their position. Even worse, sometimes they don't give any numeric guidelines, just vague statements like take salt tablets or drink as much as you can. Sadly, far too many athletes fuel their bodies exactly this way and they get only poorer-than-expected results or a DNF to show for their efforts. The figures that the replacement proponents cite are often valid: a vigorously exercising athlete, especially a big guy, can really expend significant amounts of fluids, calories, and sodium. We don't argue at all with most expenditure figures. However, expenditure just isn't the appropriate measure to guide your fueling, it is what you can effectively assimilate. The statements from Dr. Bill Misner represent our position on what proper fueling is all about. What this means is that the body cannot replace fluids and nutrients at the same rate it depletes them. Endurance exercise beyond hours is a deficit spending entity, with proportionate return or replenishment always in arrears. The endurance exercise outcome is to postpone fatigue, not to replace all the fuel, fluids, and electrolytes lost during the event. Yes, the body needs your assistance in replenishing what it loses, but that donation must be in amounts that cooperate with normal body mechanisms, not in amounts that override them. As a result, the body goes into survival mode, where blood volume is routed to working muscles, fluids are used for evaporative cooling mechanisms, and oxygen is routed to the brain, heart, and other internal organisms. With all of this going on, your body isn't terribly interested in handling large quantities of calories, fluids, and electrolytes; its priorities lie elsewhere. That's why we don't recommend trying to replace hourly losses of calories, fluids, and electrolytes with loss amounts. Instead, we recommend smaller replenishment amounts that cooperate with normal body mechanisms. We'll discuss this in more detail later in the article. The "Loss vs. As you can see, there is a tremendous difference between what is lost and what can effectively be replenished during exercise. What's important to keep in mind is that the body is keenly sensitive to this, recognizing its inability to replenish what it loses at anywhere near the rate that it's losing it. For example, body fat stores satisfy upwards of two-thirds of energy requirements, very easily making up the difference between what is burned and what the body can accept in replenishment. For the majority of athletes, calorie oxidation rate and gastric absorption rate typically allow for no more than calories per hour, at the most, to be consumed for successful gastric absorption to energy transfer. In regards to body fluid volume and serum sodium concentration, both are controlled to a degree by hormone pathways between the brain and internal organs. As Dr. Misner stated, the body has remarkably complex and efficient built-in survival safeguards that very capably deal with the difference between what it loses and what it can accept in replenishment. The various systems involved are complex, but the bottom line is that only a relatively small consumption will keep you going. On the other hand, over-consumption can easily throw the systems out of whack. This is why we are so adamant about the less is best way of fueling. For example, if you err on the not enough side in regards to calories, that's a very easy problem to fix, you simply consume more calories. However, if you over-supply your body with too many calories, that's a much harder and longer problem to resolve at the very least you'll have to deal with an upset stomach for quite awhile. Bottom line? Over-supplying your body will absolutely not enhance athletic performance but will most definitely inhibit-or-ruin it. Some athletes will need less than these suggested amounts, a handful slightly more. Certain circumstances require flexibility; for instance, hot weather and high-impact exercise, such as the run portion of a long-distance triathlon. Hot weather usually means lower hourly calorie intake, a slightly higher fluid intake, and an increased electrolyte intake. All of this said, the figures listed make good starting points for determining your ideal intakes for varying conditions and circumstances. As far as calorie intake is concerned, we highly recommend that you use our weight-specific dosage suggestions, which are listed in the article THE HAMMER NUTRITION FUELS - What they are and how to use them in the supplement to this guide. |
| Nutrition and Recovery | Frontiers in Physiology, 9 , van Nieuwenhoven , M. Further rigorous study of this concept is needed, but it may become part of the formula for further enhancement of distance running performance. The effect of dietary nitrate supplementation on endurance exercise performance in healthy adults: A systematic review and meta-analysis. More contemporary recommendations Burke et al. |
| How to Be a Successful Endurance Coach | Oral effectivelj sensing and exercise performance. Performancw is a suggestion that low Fueling performance effectively despite dietary limitations foods may be useful before exercise to provide performancs more sustained energy release, limtiations evidence is Whole food plant-based convincing in terms of any resulting performance benefit. Running economy is associated with anthropometric including segmental mass distributionphysiological, metabolic, biomechanical, and technical factors Saunders et al. aau false. These are heavily dependent on aerobic resynthesis of adenosine triphosphate Coyle, and require adequate delivery of O 2 from the atmosphere to the mitochondria to oxidize carbohydrate CHO and lipid fuels. |
| Support for the Periodized Training Programs of Distance Athletes | More contemporary recommendations Burke et al. Mooses is with the Institute of Sport Sciences and Physiotherapy, University of Tartu, Tartu, Estonia. These folks hit the carbs very, very hard indeed. Sports Medicine, 37 4—5 , — Factors affecting running economy in trained distance runners. |
| Share this article | Both Brian and Max train the same amount and they both give their absolute best, but they have starkly different trajectories. Brian just gets by with his training; he does not put much focus on what he is doing to help his body perform and recover. Max, on the other hand, treats every training session with utmost importance. He fuels his training to perform and recover as best he can. 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. Coaching is a highly-personalized and subjective practice, but you should never suggest or advocate for the athlete to try a specific diet. I believe this so strongly that I trademarked the acronym for the word DIET: Disaster Imminent Every Time®. It worked! Many current food fads and diets include some sort of fasting, significant calorie restriction, etc. According to Madelyn Fernstrom, Ph. Additionally, one strategy that many diets employ is encouraging participants to snack on foods that add little caloric value to their overall nutritional health. In most cases, this takes the form of snacking on veggies. The link between good health and good nutrition is well established. Interest in nutrition and its impact on sporting performance is now a science in itself. Whether you are a competing athlete, a weekend sports player or a dedicated daily exerciser, the foundation to improved performance is a nutritionally adequate diet. Athletes who exercise strenuously for more than 60 to 90 minutes every day may need to increase the amount of energy they consume, particularly from carbohydrate sources. The current recommendations for fat intake are for most athletes to follow similar recommendations to those given for the general community, with the preference for fats coming from olive oils, avocado, nuts and seeds. Athletes should also aim to minimise intake of high-fat foods such as biscuits, cakes, pastries, chips and fried foods. After absorption, glucose can be converted into glycogen and stored in the liver and muscle tissue. It can then be used as a key energy source during exercise to fuel exercising muscle tissue and other body systems. Athletes can increase their stores of glycogen by regularly eating high-carbohydrate foods. If dietary protein intake is insufficient, this can result in a loss of protein muscle tissue, because the body will start to break down muscle tissue to meet its energy needs, and may increase the risk of infections and illness. Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. More refined carbohydrate foods such as white bread, jams and lollies are useful to boost the total intake of carbohydrate, particularly for very active people. Athletes are advised to adjust the amount of carbohydrate they consume for fuelling and recovery to suit their exercise level. For example:. A more recent strategy adopted by some athletes is to train with low body carbohydrate levels and intakes train low. There is accumulating evidence that carefully planned periods of training with low carbohydrate availability may enhance some of the adaptations in muscle to the training program. However, currently the benefits of this approach to athletic performance are unclear. The GI has become of increasing interest to athletes in the area of sports nutrition. However, the particular timing of ingestion of carbohydrate foods with different GIs around exercise might be important. There is a suggestion that low GI foods may be useful before exercise to provide a more sustained energy release, although evidence is not convincing in terms of any resulting performance benefit. Moderate to high GI foods and fluids may be the most beneficial during exercise and in the early recovery period. However, it is important to remember the type and timing of food eaten should be tailored to personal preferences and to maximise the performance of the particular sport in which the person is involved. A high-carbohydrate meal 3 to 4 hours before exercise is thought to have a positive effect on performance. A small snack one to 2 hours before exercise may also benefit performance. It is important to ensure good hydration prior to an event. Consuming approximately ml of fluid in the 2 to 4 hours prior to an event may be a good general strategy to take. Some people may experience a negative response to eating close to exercise. A meal high in fat, protein or fibre is likely to increase the risk of digestive discomfort. It is recommended that meals just before exercise should be high in carbohydrates as they do not cause gastrointestinal upset. Liquid meal supplements may also be appropriate, particularly for athletes who suffer from pre-event nerves. For athletes involved in events lasting less than 60 minutes in duration, a mouth rinse with a carbohydrate beverage may be sufficient to help improve performance. Benefits of this strategy appear to relate to effects on the brain and central nervous system. During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue. Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread. It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period. It is also important to consume regular fluid during prolonged exercise to avoid dehydration. |
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