royal parks half marathon workshop 2
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Topic - Improving Performance; Fuel and Fluid Requirements Before and DuringTRANSCRIPT
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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
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‘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!
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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
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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
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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
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Fuel During the Race
and OR
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Hydration
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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)
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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’?
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Caffeine
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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.
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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.
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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
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Facebook :
• Chris – Lucozade Sport Scientist• Lucozade Sport Running
Twitter :
• Chrismcmanus1
Questions