Triathletes and Nutrition Part 2

August 4, 2010 at 9:17 pm Leave a comment

During Exercise

Wouldn’t you like to feel strong and powerful throughout your entire training session?  Especially on a 3 hour bike ride or 2 hour run?  That’s what carbohydrate ingestion during training is all about.  Carbs enable athletes to train longer and harder – all the way to the end of a session.  (If your session is within one hour in length, carbs are not necessary.) 30-60g of carbohydrates per hour has been shown to be effective in providing this extra energy.  Gatorade G Series 02 Perform and Powerade both provide 14g of carbohydrates per 8 oz.   Gu products provide 20-25g carbohydrates per serving in their performance line.  These are just a few examples of energy that is easy to grab and go.

The goal for hydration is to drink enough fluid to minimize weight loss.  It is recommended that athletes consume 4-16oz. of fluid every 15 minutes. Depending on how much your body sweats, you may need anywhere from 24 oz./hour (750ml) (light sweater) to as much as 50oz/hour (1.5L) (heavy sweater!).  Better hydration = better performance!

Remember:           1 mouthful of liquid = 1 oz.                             Drink by schedule, not by thirst.

Post Exercise

The goal of hydration after exercise is to replace the fluids that were lost during training.  The best way to find out how much fluid you lost is by weighing yourself immediately before and after exercise.  Drink 150% of the weight lost or 24oz./lb of the weight lost during exercise.  A sodium-containing beverage will speed rehydration and also replace electrolytes lost during exercise.  Other options are eating salt-containing foods with water, such as baked potato chips, tomato juice, pretzels, pickles and crackers.

For re-fueling, consume 1.5g carbohydrate/kg immediately after exercise and then an additional 1.5g/kg two hours later.  Using our 200lb. dummy (!) – 91kg  –  that would be 136g of carbohydrates after finishing a training session and then another 136g of carbohydrates two hours later.  In the initial 30 minutes after exercise, carbohydrates are more readily absorbed and synthesized into muscle glycogen.  This is your muscle’s fuel for your next workout.  That is why replacing muscle glycogen is extremely important for those training two times/day.  These athletes need to ensure that their muscles have plenty of glycogen for their upcoming workout.

Adding protein to your recovery nutrition may be beneficial.  Some studies have shown that protein helps in the uptake of carbohydrates into the muscles.  A good ratio is 4g carbs to 1g protein.  Any more protein than this has not been proven to be beneficial.  Options for recovery nutrition are:

Pb & J sandwich                                                56g carbs                        12g protein (5:1)

Chocolate Milk                                                   25g carbs                          9g protein (3:1)

Gu Electrolyte Recovery Brew                         52g carbs/16oz.               8g protein/16oz.  (6:1)

Gatorade G Series Pro 03 Recovery               33g carbs/8oz.               15g protein/8oz. (2:1)

I hope this helps you have energy to the last drop!

Happy Training!

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Triathletes and Nutrition Healthy Frozen Yogurt (yum!)

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