Performance fueling strategies -
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. When stepping up to the really long stuff hours plus the differences in sodium loss really starts to tell and there's potentially quite a large divergence between people who still require very little exogenous sodium input to those whose intake levels need to be very high indeed.
That's based on me having both a high sweat rate 1. Image Credit: dryrobe ©. No decent exploration of hydration and nutrition intake for endurance athletes should gloss over the impact that pacing has on the equation. Dietary treatments of 25 to 30 grams of carbohydrate and to kilocalories per day led to a weight loss of approximately 4½ pounds 2 kg per week, but these treatments were very difficult for subjects to maintain after the inpatient portion of the studies Howard, The mids changed the way we thought about fueling muscle cells.
Jonas Bergstrom and Eric Hultman discovered glycogen supercompensation, which is the ability of the muscle cell to store a greater amount of glycogen. The research went on to show that glycogen supercompensation enhanced the performance of heavy exercise Bergstrom et al.
The link between chronic disease and physical inactivity also emerged in the s. That link led researchers to study the impact of carbohydrate-containing and carbohydrate-restricted hypo-caloric diets on weight loss in obese sedentary subjects placed on an exercise regimen. After six weeks, the outcome showed no difference in weight loss or body-composition changes between groups.
Importantly, endurance decreased by 50 percent in the subjects on the carbohydrate-restricted diet, and muscle glycogen data correlated well with percent changes in endurance Bogardus et al, A leap in our understanding of fueling for moderate-intensity exercise occurred in , with the publication of a study showing the preservation of submaximal exercise capability with reduced carbohydrate oxidation in elite cyclists following a ketogenic diet KD for 28 days Phinney et al.
Although subjects could maintain exercise levels of 65 percent of VO 2 max on the KD diet, sprint capability remained constrained during the period of carbohydrate restriction. According to lead researcher Dr. More recently, studies have returned to investigating the influence of carbohydrate on fat loss and weight-loss maintenance in overweight and obese subjects.
While some data support faster weight loss in carbohydrate-restricted diets, this result and the ability to maintain the weight loss only applies to those who can sustain the diet over time.
Furthermore, the healthiness of this diet style long-term is still controversial Ebbeling et al. An athletic challenge pushes the body physically into levels of high-intensity exercise. We learned in the s that this training requires carbohydrate fuel, and it has been confirmed by our current knowledge of muscle physiology van Loon et al.
It is during the high-intensity levels of training, at greater than 70 percent VO 2 max, where the greatest training effect occurs. This is also when the greatest proportion of calories are burned per minute during exercise, and results in the greatest energy requirements for excess post-exercise oxygen consumption EPOC , when fat-oxidation is highly elevated.
High-intensity interval and strength training place a greater demand on the anaerobic energy pathways during the workout, increasing the need for oxygen after the workout and enhancing EPOC LaForgia et al. Many athletes and clients desire an aesthetic benefit from their training.
The dual goals of performance and sculpting have led to the dietary fads of under-fueling and carbohydrate restriction in what are assumed to still be performance-enhancing diets.
But both assumptions are false. Every study has shown diminished athletic performance from a carbohydrate-restricted or KD compared to a carbohydrate-rich diet in athletes Kleiner, Moreover, very-low-carbohydrate dieting has a profound influence on health, especially in highly active individuals and in women.
Immune function Gleeson and Bishop, , insulin sensitivity, inflammation Asrih et al. Under these circumstances physiological processes are suppressed by severely low energy availability, and measurement of total or resting energy expenditure will underestimate energy requirements Loucks et al.
New concepts separating the daily physiological energy demands from fueling demands for training can improve estimates for energy availability. Because energy output decreases when energy needs are not met, an estimate of energy balance does not give a true reflection of energy needs. The energy deficit creates a false artifact of a stunted energy demand.
To maximize training, a registered dietitian or qualified professional can determine the true energy needs of training in the fully fueled athlete or client.
If a client is seeking both performance and sculpting results, he or she can create a small deficit during meals of to total calories per day to sustain metabolic rate. The client should fully fuel training before and during a workout, and fully fuel recovery afterward.
Never under-fuel training. Only fully fueled training results in an optimal workout and maximal results for both training effect and sculpting.
Athletic people are notoriously under-fueled. It is really hard to fully fuel yourself and still be empty enough to train. When training sessions involve high-intensity activity, carbohydrate will maximize the workout time, so that the athlete is fully fueled all the way to the end of exercise.
Seventy-five to 90 percent of total fuel substrate calories will be carbohydrate during this type of workout. This will raise EPOC and result in better body sculpting, while also enhancing physical performance. Training sessions that focus on low-to-moderate intensity endurance for cardiorespiratory training require less carbohydrate fuel.
In other words, if your client is hardly training on a particular day, he or she can consume less carbohydrate. Work closely with clients to find the right sports fuel for them. Proper fueling volume does not always allow for gastrointestinal comfort.
Some products may be better tolerated than others. Some clients find that conditioning their gut to the use of sports fuel takes time. Experiment with different brands, ingredients, flavors, unflavored, volumes and timing.
There are big differences between products, and few products have research data supporting the claims their manufacturers make. As a certified fitness professional, you should practice from an evidence-based position in all your guidance and recommendations, while also making sure to stay well within your scope of practice.
With the help of a registered dietitian or a qualified nutrition professional, your performance-oriented clients should determine their caloric needs of training and recovery, and prioritize the use of carbohydrate and protein around exercise. To facilitate performance enhancement and sculpting, they should consider creating a to calorie deficit from starch-rich food, and schedule carbohydrate calories for fueling training.
Your body is put under stress when its core temperature rises above normal. This stress interferes with the energy systems your body uses, which has negative effects on performance and recovery.
Good sleep is essential to an athlete for maintaining high performance, body composition and general good health. Restricted sleep leads to hunger, impaired athletic performance, reduced psychomotor ability and a decline in health. Forget your elaborate rehab machines, ice baths and compression garments.
Regular, good quality sleep is the best recovery tool for athletes there is. Athletes should aim for at least hours each night for optimal performance. More in periods of intense sports training and competition.
Several previous studies in team sports have demonstrated that competitive success in competition is related to increased sleep duration and quality. In a recent study, elite male and female Brazilian athletes were asked to describe their sleep quality and mood immediately before a national or international competition.
While the majority of participants rated their sleep quality as normal or good, poor sleep quality was an independent predictor of lost competition. This further emphasizes why athletes should understand the value of sleep in recovery and athletic performance, and constantly aim to improve their sleeping practices.
As an athlete, if you ensure you have an adequate balanced diet, sufficient hydration with a sound balance of electrolytes, adequate sleep and the right warm up in the build up to training, gameday or competitions, chances are, you will achieve what is expected of you on the field and off it.
Take a listen to this 30 minute podcast from the M! ndset Team focusing on the elements of nutrition and athletic performance that are they key to the success of recovering faster and performing better….
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How long fusling the program? Performance fueling strategies the program and exam straregies What makes ACE's program different? Call or Healthy sugar alternatives now! C arbohydrates fuel high-intensity training and performance, and yet questions have emerged regarding the role of carbohydrate in the diet of an athlete, particularly for those who desire both performance and a lean physique.Performance fueling strategies -
As your training load increases, be mindful to increase energy intake from carbohydrates like pasta, rice, breads, potatoes, legumes, and cereals. Rest days are equally as important as your training days, so give your body time to fully recover to ensure you are getting the most out of your training.
Even on rest days, remember to fuel with three meals and snacks in between. If you are concerned about RED-S or have questions about your nutrition, meet with one of our Sports Dietitians to empower your fueling strategy and optimize your performance!
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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:. 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.
A good first step is to eat your normal diet for one week during training, and log the calories. These strategies will allow you to get the most out of every training session. Training can be hard, so make sure that you are making the most of your time and effort by giving your body what it needs to perform.
Give your body the right stuff, and it will give back to you! Brian McBonk Maximus Watts Brian often comes home from his training rides feeling empty. Max has plenty of energy to finish the majority of his training rides feeling like he could keep going if he wanted.
Steategies of carbohydrate as a substrate for the muscle Performance fueling strategies central nervous system Healthy sugar alternatives critical strayegies the performance Insulin resistance and inflammation both intermittent high-intensity srrategies and prolonged aerobic exercise. Therefore, strategies that promote Performance fueling strategies strategjes, such as ingesting Energy balance and sleep quality before, during and after exercise, are critical for the performance of many sports and a Healthy sugar alternatives component Pedformance current sports nutrition guidelines. Guidelines for daily carbohydrate intakes have evolved from the "one size fits all" recommendation for a high-carbohydrate diets to an individualized approach to fuel needs based on the athlete's body size and exercise program. More recently, it has been suggested that athletes should train with low carbohydrate stores but restore fuel availability for competition "train low, compete high"based on observations that the intracellular signaling pathways underpinning adaptations to training are enhanced when exercise is undertaken with low glycogen stores. The present literature is limited to studies of "twice a day" training low glycogen for the second session or withholding carbohydrate intake during training sessions. Fuelung may not seem like a big strztegies if Performance fueling strategies find yourself Healthy sugar alternatives Cognitive performance enhancement not drinking enough now and then in fuelinf training sessions—but if it happens often, it strqtegies have strrategies negative etrategies for your ability Strategiew adapt. Chronically trying to just get by in your training will create deficits that can really add up. 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.
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