Fueling For Open Water Swimmers
At Saturday, our focal objective is to boost athletic achievement through the knowledgeable application of sports nutrition. In this discussion, we shed light on the fundamental aspects of intra-workout nutrition, specifically devised for open water swimmers. We emphasize the crucial role that carbohydrates, caffeine, and whey protein play in bolstering athletic prowess.
Carbohydrates: The Driving Force for Open Water Swimming
Integrating exogenous carbohydrates, notably sugars, into your training diet is of utmost importance. Their primary job is to conserve glycogen stores in the muscles and liver, thereby allowing the maintenance of heightened power outputs. This effect produces a more robust training stimulus, triggering meaningful training enhancements.
The type and amount of carbohydrate ingestion both hold significance. A combination of glucose and fructose is often recommended as they're absorbed via distinct pathways - the SGLT-1 transporter for glucose and the GLUT-5 transporter for fructose. A glucose to fructose ratio ranging from 2:1 to 1:1 fosters dual absorption, which in turn increases the carbohydrate assimilation rates per hour and considerably reduces the chances of gastrointestinal (GI) distress.
For prolonged endurance pursuits such as open water swimming, the intake guideline oscillates between 30g to 150g of carbohydrates per hour, depending on the intensity and length of the training, and individual digestive tolerance. For briefer activities, a lower hourly intake is typically sufficient, especially if a carbohydrate-rich meal is eaten post-training.
If you commence training first thing, fortifying your shake with additional carbohydrates approximately 20 minutes before the workout can be beneficial. This method boosts blood glucose levels, facilitating effective training and averting a decrease in blood sugar levels. Gatorade is a practical option, but even common table sugar can meet this requirement.
Utilizing the Power of Caffeine
Caffeine can significantly improve performance during training durations spanning from 30 to 120 minutes. The suggested intake is 3-9mg per kg of body weight. To maintain optimum blood caffeine concentrations, it's recommended to consume smaller, consistent doses of around 0.5-1mg/kg each hour during the training or a swimming event.
Diet and Gastric Emptying
Regulating dietary fiber and fat intake during training is crucial as these nutrients can decelerate digestion and potentially trigger GI issues. Furthermore, the carbohydrate concentration markedly influences gastric emptying rates. Optimal rates are typically linked with carbohydrate concentrations of 10-14%. For activities lasting over 5 hours, solutions with 6-10% carbohydrates are advised. Also, whey intake should be kept minimal. While protein is acceptable, it's more desirable to opt for BCAAs or whey protein isolate or hydrolysate to minimize the risk of gastrointestinal discomfort due to reduced blood flow during strenuous exercise.
Conclusion
In closing, devising an appropriate intra-workout fueling strategy is key to realizing optimum performance and significant training advancements. An integral part of this strategy is guaranteeing an adequate carbohydrate intake, especially a mix of glucose and fructose. The incorporation of caffeine can also substantially enhance performance levels. Lastly, it's crucial to remember that due to individual physiological variances, nutritional strategies should be customized to maximize performance and recovery outcomes.
