Fueling For Elite Cross Country Runners

Here at Saturday, our commitment is to augment athletic performance through a focus on sports nutrition. This guide aims to inform on the integral elements of intra-workout nutrition, specifically tailored for elite cross country runners. It underlines the significance of carbohydrates, caffeine, and whey in promoting maximum performance.

Carbohydrates: Energizing Your Run

Adding carbohydrates, particularly sugars, to your dietary plan during training is of utmost importance. These nutrients aid in sustaining liver and muscle glycogen stores, hence guaranteeing a continuous energy supply. As a result, the availability of this energy heightens the training stimulus, leading to significant enhancements in performance.

Not only the quantity but also the type of carbohydrate is critical. A mixture of glucose and fructose is commonly suggested since they are absorbed through different mechanisms - the SGLT-1 transporter for glucose and the GLUT-5 transporter for fructose. A glucose to fructose ratio of 2:1 to 1:1 encourages dual absorption, thus increasing carbohydrate uptake rates per hour and significantly reducing the risk of gastrointestinal (GI) distress.

For endurance activities like cross country running, the suggested carbohydrate intake varies from 30g to 150g per hour, depending on training duration, intensity, and individual digestive capabilities. Smaller intake per hour is usually adequate for activities of shorter duration, especially if a carbohydrate-dense meal is consumed post-training.

For those who start their training first thing, it's beneficial to supplement your shake with some extra carbohydrates, ideally 20 minutes before the training session. This helps to elevate blood glucose levels, promoting efficient training and preventing a drop in blood sugar. While Gatorade is a good option, even standard table sugar can be effective.

Harnessing the Energy of Caffeine

Caffeine can significantly improve performance during training periods lasting between 30 to 120 minutes. The suggested intake is between 3-9mg per kg of body weight. It's advantageous to keep blood caffeine concentrations high, which can be achieved by taking smaller, regular doses of approximately 0.5-1mg/kg each hour during training or a cross country run.

Diet and Gastric Emptying

Keeping an eye on dietary fiber and fat intake during training is key, as they slow down digestion, potentially leading to GI issues. Moreover, the carbohydrate concentration substantially influences gastric emptying rates. Optimum rates are usually associated with carbohydrate concentrations of 10-14%. For activities lasting more than 5 hours, solutions with 6-10% carbohydrates are recommended. Also, whey intake should be restricted. Although protein is permissible, it's better to stick to BCAAs or whey protein isolate or hydrolysate to minimize the risk of gastrointestinal discomfort caused by decreased blood flow during intense exercise.

In Conclusion

In conclusion, formulating an efficient intra-workout fueling strategy is vital for reaching peak performance and facilitating significant training gains. A focus on adequate carbohydrate intake, with a stress on a glucose-fructose blend, is central to this strategy. The addition of caffeine can also substantially increase performance levels. Lastly, it's important to remember that individual physiological differences mean that nutritional considerations must be personalized for maximum performance and recovery results.