Fueling For Crit Race Cyclists
At Saturday, our commitment is to boost athletic performance through a comprehensive approach to sports nutrition. This discussion revolves around intra-workout nutrition, a crucial determinant in amplifying the performance of crit race cyclists. Principal factors to consider include carbohydrates, caffeine, and whey protein.
Carbohydrates in Crit Race Cycling
Exogenous carbohydrates, especially sugar, have an essential function during workout periods. Their primary role is to protect glycogen reserves in muscles and liver, which aids us in sustaining higher power outputs. This results in more beneficial training stimuli and induces considerable training adaptations.
The type and amount of carbohydrates ingested bear a vital significance. A combination of glucose and fructose is usually suggested since they are absorbed via separate pathways – the SGLT-1 transporter for glucose and the GLUT-5 transporter for fructose. A glucose to fructose ratio between 2:1 and 1:1 encourages dual absorption, enhancing carbohydrate digestion rates per hour and significantly reducing the risk of gastrointestinal (GI) issues.
For endurance sports like crit race cycling, guidelines advocate an intake of anywhere between 30g and 150g of carbohydrates per hour. This is dependent on the length and intensity of the training and personal digestive tolerance. For shorter durations, a lesser hourly intake is sufficient, particularly if a carbohydrate-rich meal is anticipated after training.
If your training starts first thing, not dawn, including some extra carbohydrates to your shake around 20 minutes before beginning can be advantageous. This helps raise blood glucose levels, ensuring an effective training session, and preventing a decrease in blood sugar levels. Convenient options like Gatorade can be used, but even ordinary table sugar can serve the purpose.
Caffeine
Caffeine can significantly enhance performance during training lasting from 30 to 120 minutes. The recommended dosage is between 3-9mg per kg of body weight. To maintain optimal caffeine levels in the blood, smaller, regular doses of approximately 0.5-1mg/kg each hour during the training or cycling event are advised.
The Influence of Diet on Digestion
It's essential to monitor your intake of dietary fiber and fat during training as these can slow down digestion and potentially cause GI problems. Additionally, the concentration of carbohydrates greatly impacts gastric emptying rates. Optimal rates are usually attained with carbohydrate concentrations of 10-14%. For activities going over 5 hours, solutions with 6-10% carbohydrates are recommended. Whey consumption should also be regulated. While protein is okay, it's better to opt for BCAAs or whey protein isolate or hydrolysate to minimize the risk of GI discomfort due to reduced blood flow during high-intensity exercise.
Conclusion
In conclusion, developing an appropriate intra-workout fueling strategy is essential for reaching peak performance and fostering meaningful training enhancements. A vital part of this strategy is assuring enough carbohydrate intake, specifically a mix of glucose and fructose. Incorporating caffeine can also notably increase performance levels. Lastly, keep in mind that due to individual physiological differences, nutritional strategies should be tailored for the best performance and recovery outcomes.
