Fueling For Duathlon Athletes
At Saturday, our pledge is to elevate athletic performance through sports nutrition. In this guide, we delve into the intricate world of intra-workout fueling specifically designed for athletes participating in duathlons. Topics will range from the role of carbohydrates and caffeine to protein usage.
Carbohydrates: Fueling Duathlon Success
A crucial factor in training is the role of exogenous carbohydrates, where sugar becomes an important participant. The key role they play is to preserve both muscle and liver glycogen, thereby assisting us in maintaining high power outputs. This ultimately contributes to a more impactful training stimulus, fostering significant training adaptations.
The potency of carbohydrates lies greatly in the type and quantity ingested. Usually, a mix of glucose and fructose is preferred as they are absorbed via different pathways - glucose through the SGLT-1 transporter, and fructose via the GLUT-5 transporter. Achieving a glucose to fructose ratio from 2:1 to 1:1 encourages dual absorption, increasing the carbohydrate digestion rate per hour and reducing the likelihood of gastrointestinal (GI) distress.
In endurance sports like duathlons, it's advisable to consume between 30g to 150g of carbohydrates per hour. The precise quantity depends on the event's intensity and duration, as well as an individual's digestive tolerance. For shorter durations, a smaller hourly intake may suffice, especially if a carbohydrate-rich meal is consumed after the event.
For individuals who train first thing, not dawn, an additional intake of carbohydrates about 20 minutes before starting can prove beneficial. This helps maintain stable blood glucose levels, facilitating a more effective training session without experiencing a sudden decline in blood sugar levels. Convenient sources like sports drinks can be employed, but even simple table sugar can do the trick.
Caffeine
Incorporating caffeine can be instrumental for training durations between 30 to 120 minutes. A recommended dosage is around 3-9mg per kg of body weight. To maintain optimal caffeine levels in the bloodstream, smaller regular doses of about 0.5-1mg/kg each hour during the event or training are suggested.
Digestion: Diet Restrictions and Gastric Emptying
Focus on dietary fiber and fat intake during training is essential as they can slow down digestion and potentially result in GI issues. Additionally, the carbohydrate concentration plays a significant role in gastric emptying rates. Optimal rates are generally achieved with carbohydrate concentrations of 10-14%. For activities that extend beyond 5 hours, solutions with 6-10% carbohydrates are recommended. Whey intake should be monitored. Although proteins are acceptable, it's suggested 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 activity.
Conclusion
In summary, creating the ideal intra-workout fueling strategy is critical for top-notch performance and remarkable training improvements. A key part of this strategy is ensuring adequate carbohydrate intake, ideally a mix of glucose and fructose. Including caffeine can also boost performance levels. Ultimately, given individual physiological differences, nutritional strategies should be tailored for the best performance and recovery results.
