Fueling For High School Cross Country Runners

At Saturday, we're devoted to optimizing sports performance through a lens of advanced nutrition. This article provides an overview of the critical components of intra-workout nutrition specifically tailored for high school cross country runners, including the role of carbohydrates, caffeine, and whey in fueling performance.

Carbohydrates: The Powerhouse of Energy

The incorporation of carbohydrates, particularly sugars, in the nutrition strategy during the training phase is of utmost importance. They aid in preserving liver and muscle glycogen stores, maintaining a steady flow of energy. This sets up an excellent training stimulus, leading to remarkable improvements in performance.

The kind of carbohydrate ingested is equally important. A combination of glucose and fructose is recommended as they utilize different transport mechanisms. Glucose is absorbed via the SGLT-1 transporter, whereas GLUT-5 transporter is responsible for fructose absorption. A ratio of glucose to fructose around 2:1 to 1:1 stimulates dual absorption, thereby improving the carbohydrate uptake rates per hour and significantly minimizing the likelihood of gastrointestinal (GI) distress.

For endurance-based activities like cross country running, the range of carbohydrate intake varies from 30g to 150g per hour. The exact amount depends on factors like the duration and intensity of training, and individual digestion abilities. Lower carbohydrate intake per hour is generally sufficient for shorter durations, especially if a carbohydrate-rich meal follows the training.

For individuals who commence their training first thing in the morning, it's advisable to add extra carbohydrates to your shake, preferably within 20 minutes before starting. This practice helps elevate blood glucose levels, fostering effective training and preventing a drop in blood sugar levels. Although Gatorade is a suitable option, regular table sugar can also work effectively.

Harnessing the Power of Caffeine

Caffeine can be a potent ally for training sessions that last between 30 to 120 minutes. The recommended doses range from 3-9mg per kg of body weight. Once the caffeine concentrations in the blood reach a high level, it's important to maintain these levels. This can be achieved by administering smaller, regular doses of about 0.5-1mg/kg each hour during training or a cross country run.

Diet and Gastric Emptying

Paying attention to dietary fiber and fats during training is essential due to their slow digestion, which can lead to GI problems. Moreover, the carbohydrate concentration significantly affects the rate of gastric emptying. Optimal rates are generally associated with carbohydrate concentrations of 10-14%. However, for events extending beyond 5 hours, solutions with 6-10% carbohydrate are recommended. Also, the intake of whey should be kept minimal. While protein inclusion is acceptable, it should be restricted to BCAAs or whey protein isolate or hydrolysate to reduce the risk of gastrointestinal discomfort caused by decreased blood flow during high-intensity exercise.

To Conclude

In essence, establishing an effective intra-workout fueling plan is a crucial element for superior performance and substantial training progression. Ensuring sufficient carbohydrate intake, with a focus on a mix of glucose and fructose, forms a key part of this plan. Introducing caffeine into your nutritional plan can provide a notable boost in performance. Moreover, it's essential to remember that individual physiological differences necessitate personalized adjustments to nutritional intake for optimal performance and recovery.