Fueling For London Triathlon
At Saturday, our unswerving commitment is to bolster athletic performance by harnessing the power of sports nutrition. This article hones in on intra-workout fueling, especially curated for the stalwart athletes participating in the London Triathlon. Herein, we discuss the critical roles of carbohydrates, caffeine, and protein.
Carbohydrates: The Prime Energy Booster for London Triathlon Training
Exogenous carbohydrates, particularly sugar, play an essential role during training. Their main function is to spare muscle and liver glycogen, thus enabling us to maintain higher power outputs. This ultimately leads to more effective training stimuli and fosters significant training adaptations.
The effectiveness of carbohydrates can diverge considerably depending on the kind and volume consumed. It is commonly recommended to consume a mix of glucose and fructose as they are processed through different mechanisms. While glucose is absorbed using the SGLT-1 transporter, fructose relies on the GLUT-5 transporter. Maintaining a glucose to fructose ratio around 2:1 to 1:1 promotes concurrent absorption, thereby boosting the speed of carbohydrate absorption per hour and reducing potential gastrointestinal (GI) distress.
In endurance-heavy events like the London Triathlon, a recommended intake lies between 30g to 150g of carbohydrates per hour. The specific quantity hinges on the event’s intensity, length, and personal digestive tolerance. For shorter events, a lesser hourly intake may suffice, particularly if followed by a carbohydrate-dense meal.
For those inclined to train first thing, it is beneficial to intake additional carbohydrates roughly 20 minutes before getting started. This tactic aids in ensuring stable blood glucose levels, enabling more efficient training without experiencing a steep drop in blood sugar levels. Convenient options such as isotonic drinks can be used, or even plain table sugar works.
Caffeine
Inclusion of caffeine in your regimen can significantly elevate training sessions that span 30 to 120 minutes. A judicious dosage ranges from 3-9mg per kg of body weight. To sustain ideal caffeine levels in the bloodstream, it's advised to take smaller, consistent doses of about 0.5-1mg/kg every hour during the event or training.
Dietary Restrictions and Gastric Emptying
It is vital to keep tabs on dietary fat and fiber intake during training as these can slow down digestion and potentially initiate GI issues. Additionally, the concentration of carbohydrates has a significant impact on gastric emptying rates. Optimal rates are usually achieved with carbohydrate concentrations of 10-14%. For prolonged activities lasting over 5 hours, solutions containing 6-10% carbohydrates are advised. Although proteins are acceptable, it’s wise to exercise caution with whey. Opt for BCAAs or whey protein isolate or hydrolysate as alternatives to minimize the risk of GI distress due to reduced blood flow during high-intensity efforts.
Conclusion
In conclusion, developing a smart intra-workout fueling strategy is essential for attaining peak performance and eliciting exceptional training adaptations. A crucial aspect of this strategy involves securing adequate carbohydrate intake, ideally through a combination of glucose and fructose. Integrating caffeine can further optimize performance. Given the individual physiological variances, tailoring nutritional strategies is imperative for achieving the best performance and recovery outcomes.
