Fueling For Long Distance Duathlon Athletes
At Saturday, our mission revolves around uplifting athletic performance through the science of sports nutrition. We present this guide to elucidate the ins and outs of intra-workout fueling for athletes participating in long-distance duathlons. It includes crucial aspects such as carbohydrates and caffeine's role, along with protein utilization.
Carbohydrates: A Cornerstone of Duathlon Performance
A fundamental aspect of training is the contribution of exogenous carbohydrates, particularly sugar, which assumes a vital role. These compounds primarily function to conserve muscle and liver glycogen, thereby assisting us in sustaining higher power outputs. The end result is a more potent training stimulus that leads to significant training adaptations.
The effectiveness of carbohydrates largely depends on the type and quantity ingested. A mix of glucose and fructose is usually recommended since they are absorbed through separate pathways - glucose via the SGLT-1 transporter, and fructose via the GLUT-5 transporter. Achieving a glucose to fructose ratio from 2:1 to 1:1 facilitates dual absorption, accelerating the digestion rate of carbohydrates per hour and minimizing the chances of gastrointestinal (GI) distress.
For endurance-based sports like long-distance duathlons, the suggested intake is between 30g to 150g of carbohydrates per hour. The specific amount hinges on the event's duration and intensity, and an individual's digestive tolerance. For shorter durations, a smaller hourly intake may be adequate, especially if a carbohydrate-rich meal is consumed afterward.
For those who engage in training first thing, not dawn, the practice of additional carbohydrates consumption around 20 minutes before starting proves beneficial. This helps to maintain stable blood glucose levels and enables a more effective training session without a sudden decrease in blood sugar levels. Convenient sources such as isotonic drinks can be employed, but even regular table sugar is adequate.
Caffeine
Incorporating caffeine can provide a substantial boost to training sessions that last between 30 to 120 minutes. A suitable dosage would be about 3-9mg per kg of body weight. To maintain optimal caffeine levels in the bloodstream, smaller regular doses of approximately 0.5-1mg/kg each hour during the event or training are recommended.Digestion: Diet Restrictions and Gastric Emptying
Observing dietary fiber and fat intake during training is vital since they can slow down digestion and potentially lead to GI problems. 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 activities extending beyond 5 hours, solutions with 6-10% carbohydrates are suggested. Control the intake of whey. While proteins are acceptable, opting for BCAAs or whey protein isolate or hydrolysate is suggested to mitigate the risk of GI discomfort due to decreased blood flow during high-intensity activity.
Conclusion
In conclusion, constructing an optimal intra-workout fueling strategy is paramount for reaching peak performance and facilitating impressive training adaptations. A significant part of this strategy involves ensuring ample carbohydrate intake, ideally a mix of glucose and fructose. Adding caffeine can further augment performance levels. Given individual physiological differences, nutritional strategies should be customized for the best performance and recovery outcomes.
