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Topic - Improving Performance; Fuel and Fluid Requirements Before and During
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Royal Parks Foundation Half Marathon 2011
TOPIC: Improving Performance
Fuel and Fluid Requirements Before and During Exercise
Chris McManus
Sport Scientist
Lucozade Sport Science Team
‘Loss of fluid and reduction in the
body’s carbohydrate stores are the
two major causes of fatigue in
prolonged exercise’
FUEL and FLUID
The most important variable is YOU!
Recommendations:
• As a pre exercise meal 3-4 hours before, consume 1-4 g/kg BM (60-240g for a 60 kg individual)......
• Wide range between recommended amounts...
• Examples....
• Generally allow:– 3-4 hours for a large meal to digest– 2-3 hours for a smaller meal– 1-2 hours for a small snack or blender/liquid meal or, whatever your
own tolerance indicates
Pre-Exercise Fuel
2-4 hours before (Meal)
• Breakfast cereal (low-medium GI) with milk (large bowl) + fruit
• Granary bread rolls with cheese/meat + fruit
• Brown rice with chicken and vegetables
• Baked potato with baked beans and salad
•
1-2 hours before (Lighter Snack)
• Croissant and jam
• Ryvita and low fat cream cheese
• White bread sandwich
• Fruit Salad with fruit flavored yogurt
1 hour before
• Fruit smoothie/liquid meal supplement
• Cereal bar
• Fruit
• Fruit flavored yogurt
• Sport drink
• Sport bar
Keep a journal of what and when you eat/drink along with when you train/compete, write down amounts and how you felt!
Pre-Exercise Fuel
How much energy & fluid do you need?How much can you tolerate?Practice! Practice! Practice!
Runs > 1hr: 30-60 g of carbohydrate / HR
1 x 330 ml Lucozade Sport + 1 x carbo gel OR handful Jelly Beans
Fuel During the Race
Fuel During the Race
and OR
Hydration
Hydration
IMPACT OF 2% DEHYDRATION vs EUHYDRATION
• 1,500m – 6sec (2.3% improvement)
• 5,000m – 1m20s (6.7%)
• 10,000m – 2m40s (6.7%)
Armstrong et al., (1985)
Hydration• Ideally consume 2 - 3 L per day.
• Always start every exercise session well hydrated
• Before: Drinking 400-600ml of water, sports drinks or other fluids in the 2 hours before exercise will help hydrate the body
• During: Sweat rate OR 300-500 ml/hr
• Role of ‘Electrolytes’?
Caffeine
Caffeine
• Endurance Performance
• Time trial
• Exercise to exhaustion
• 1-13mg.kg caffeine
• Average 2-3% improvement
• Only a few studies show no erogenic effect.
• NONE show a negative effect on performance.
Side Effects?• Diuretic?
• Sedentary……yes.
• Exercise………No.
• No impact on
• Sweat rate, plasma volumes, core temperature and body
weight loss (3)
• High Dose (500mg)
• GI distress, headaches, tachycardia, irritability,
elevated BP (non caffeine consumers)
• Use caffeine in training.
Caffeine
Recommendations:
• 1-3 mg/kgBM of caffeine can improve performance.
• A dose response is not always true for caffeine ingestion.
• Maximum caffeine concentration takes 60 minutes.
• One bolus feeding is as good as gradual feeding.
40-60 mg of Caffeine 80 mg of Caffeine
Facebook :
• Chris – Lucozade Sport Scientist• Lucozade Sport Running
Twitter :
• Chrismcmanus1
Questions