Fueling For Intermediate Distance Duathlon Athletes

At Saturday, our pledge is to boost athletic performance through the lens of sports nutrition. We have designed this guide to navigate the complex world of intra-workout fueling for athletes competing in intermediate distance duathlons. Subjects covered will include the significance of carbohydrates and caffeine to the utilization of protein.

Carbohydrates: Key to Duathlon Achievement

One essential ingredient for training is the presence of exogenous carbohydrates, and notably, sugar plays an indispensable role. Their principal function is the conservation of both muscle and liver glycogen, in turn, helping us to sustain high power outputs. This process culminates in a more potent training stimulus and promotes considerable training adaptations.

The potency of carbohydrates is largely influenced by the type and quantity consumed. A combination of glucose and fructose is typically preferred since they're absorbed via distinct pathways - glucose through the SGLT-1 transporter, and fructose through the GLUT-5 transporter. Striking a glucose to fructose ratio from 2:1 to 1:1 promotes dual absorption, accelerating the carbohydrate digestion rate per hour and lessening the probability of gastrointestinal (GI) distress.

In endurance sports like intermediate distance duathlons, the recommended intake ranges between 30g to 150g of carbohydrates per hour. The exact quantity will depend on the event's duration and intensity, along with an individual's digestive tolerance. For shorter durations, a smaller hourly intake may be sufficient, particularly if a carbohydrate-rich meal is planned post-event.

For those who train first thing, not dawn, supplementing with additional carbohydrates around 20 minutes prior to starting can be beneficial. This practice maintains stable blood glucose levels, allowing for a more effective training session without a sudden decrease in blood sugar levels. Convenient sources like isotonic drinks can be used, but even ordinary table sugar can suffice.

Caffeine

Integrating caffeine can significantly aid training sessions lasting between 30 to 120 minutes. An appropriate dosage is roughly 3-9mg per kg of body weight. To sustain optimal caffeine levels in the bloodstream, smaller regular doses of approximately 0.5-1mg/kg each hour during the event or training are advised.

Digestion: Diet Restrictions and Gastric Emptying

Paying attention to dietary fiber and fat intake during training is critical as they can decelerate digestion and potentially cause GI issues. Moreover, the carbohydrate concentration significantly affects gastric emptying rates. Optimal rates are generally accomplished with carbohydrate concentrations of 10-14%. For activities lasting beyond 5 hours, solutions with 6-10% carbohydrates are advised. Whey intake should be controlled. While 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 essence, devising the ideal intra-workout fueling strategy is crucial for peak performance and notable training enhancements. A significant part of this strategy is ensuring sufficient carbohydrate intake, ideally a blend of glucose and fructose. Incorporating caffeine can also amplify performance levels. Given individual physiological variances, nutritional strategies should be tailored to achieve the best performance and recovery outcomes.