Nutrition and Hydration Strategies

Pre - event nutrition goals

• Maximise glycogen stores

• Promote muscle growth / recovery

• Hydrating

• Consume micro nutrients

Carbohydrate Loading

consuming a high-carbohydrate diet while tapering training intensity in the days leading up to a competition, this is important as carbohydrate-rich foods are the muscle and brain’s preferred fuel source

Purpose of carb loading

• this is a strategy used by endurance athletes to maximise their muscle glycogen stores in the lead up to an endurance event to prevent the fatigue associated with the depletion of glycogen stores. 

Carb consumption 3-4, 1-2, 1-0 hrs prior

• 3 - 4 hours prior: meal with complex carbohydrates and a small amount of protein to assist with muscle repair

• 1 - 2 hours prior: snack with less complex carbohydrates and a small amount of protein 

• 1 - 0 hours prior: snack with only simple carbohydrates

Protein pre-event purpose

• This promotes recovery and where needed, supports muscle size and strength improvements via muscle growth.

Pre-event Protein consumption

• include protein rich foods in each meal across the day

• Athletes should avoid protein consumption immediately prior to the event / training to avoid stomach discomfort

Pre-event Hydration strategies

Hydration status is primarily impacted by drinking practices over the 12-24 hours prior

Focus on your drinking practices across the day, not just the hour before training and competition

• Drink a glass of water with each meal and snack, starting at breakfast.

• 1-2 glasses of fluid in the hour before training or competition

Pre-event hydration importance

Water is the main component of blood which is essential for transporting oxygen and essential nutrients to hard working muscles during exercise.

During event nutrition importance

• Replace lost glycogen stores

• Hydrate - replace lost fluids

• Replace lost electrolytes

During event carbs strategies

• Protocol: consume 30–60 grams of simple carbohydrates per hour to adequately refuel. 

Examples of suitable foods include:

• two sports drinks (600 millilitres each)

• one jam or honey sandwich

• two carbohydrate gels

• 95 grams of jelly beans

Why is during event carb consumption important

• Replace lost glycogen stores

During event hydration

Consume small amounts of fluids regularly during to the event to replace the fluids lost during exercise via sweating. 

• Purpose: during exercise your body cools itself by sweating. If the fluid lost as sweat isn’t replaced (by drinking) dehydration occurs.

During event sports drink consumption benefits

• Suggested to consume water and or sports drinks to replace lost fluids, electrolytes and glycogen stores simultaneously.

This is especially important when you are exercising for a long duration, at high intensity or in hot and humid conditions.

During even sports drink consumption purpose

• Replace lost electrolytes

Post activity nutrition goal:

• Replenishing glycogen stores

• Repairing damaged muscle

• Rehydrating

• Replacing lost electrolyte

Post event carbohydrate consumption purpose

this allows the athlete to replenish glycogen stores that were heavily relied on during the event

Post event carbohydrate consumption strategies

consume simple carbohydrates to increase the rate of digestion and absorption

• This should occur within the first 30–60 minutes post exercise.

Post event protein consumption purpose

Athletes should consume protein rich foods after the event to optimise the recovery process.

Post event protein consumption strategies

• Consume high protein foods within the 30 minute window post-exercise.

  • E.g. chocolate milk, protein shake, lean meats, poultry, eggs or cheese. 

This accelerates the recovery process by immediately targeting muscle growth and repair. 

Post event hydration purpose

Athletes should consume fluids after the event to replace the fluids lost during exercise via sweating. 

• Purpose: is to rehydrate the athlete and return the body to pre-exercise fluid levels. 

Efficient rehydration increases the rate of recovery

Post event hydration strategies

Aim to consume 1.5 times any fluid deficit experienced during exercise. This accounts for continued sweat & urinary losses in recovery.

• As a general guide, any weight loss experienced during exercise represents your fluid deficit. 

  • E.g. a 1 kg weight loss during exercise requires 1.5 L of fluid over the next 2-3 hours to support rehydration. 

What are the types of fatigue

 

Glycogen depletion

Elevated body temp Dehydration

how much glycogen is stored in the body

around 90 minutes of sustained high intensity aerobic exercise glycogen stores

Glycogen Depletion

Glycogen depletion means the body no longer has access to glycogen as a fuel source for ATP production via the aerobic system. The body must now rely on fats as the main fuel source for energy production. 

Why is relying on fats as the main source of fuel an issue for energy production

• Fats are a more complex molecule that takes longer to break down

• Fats require more oxygen to break down

• Fats produce ATP aerobically at a slower rate than glycogen.

All of this causes a decrease in muscular contractions and exercise intensity