Fueling For Tour de France
At Saturday, our primary objective is to augment athletic prowess by harnessing the science of sports nutrition. Today, we dive into intra-workout fueling strategies specifically tailored for competitors of the prestigious Tour de France. We will delve into crucial topics such as carbohydrates, caffeine, and whey protein.
Carbohydrates: The Energy Source for Tour de France
When you're pushing your limits during training, exogenous carbohydrates, especially sugar, perform a vital role. They work to preserve muscle and liver glycogen, helping us to sustain higher power outputs. This in turn generates a stronger training stimulus, promoting considerable training adaptations.
The type and quantity of carbohydrates consumed greatly affect their effectiveness. Usually, a mix of glucose and fructose is preferred as they get absorbed through separate pathways - glucose through the SGLT-1 transporter, and fructose via the GLUT-5 transporter. A glucose to fructose ratio between 2:1 and 1:1 can enable dual absorption, increasing the carbohydrate digestion rate per hour while reducing the likelihood of gastrointestinal (GI) discomfort.
For endurance competitions like the Tour de France, it's suggested to intake 30g to 150g of carbohydrates per hour. The exact amount depends on the duration and intensity of the event and individual digestive tolerance. For shorter durations, a smaller hourly intake may suffice, especially if a carbohydrate-rich meal is planned for after the event.
For workout schedules planned first thing in the morning, not at dawn, an additional carbohydrate intake about 20 minutes before the start can be advantageous. This helps maintain stable blood glucose levels, facilitating a more efficient training session without the risk of a sudden dip in blood sugar levels. Convenient sources like sports drinks can be employed, although ordinary table sugar is just as effective.
Caffeine
Caffeine can significantly enhance performance for training durations lasting between 30 to 120 minutes. The recommended dosage is approximately 3-9mg per kg of body weight. To keep caffeine levels in the bloodstream optimal, smaller, regular doses of roughly 0.5-1mg/kg each hour during the event or training session are suggested.
Diet Restrictions and Gastric Emptying
Keeping an eye on dietary fiber and fat intake during training is crucial as these can slow down digestion and potentially lead to GI issues. Moreover, the carbohydrate concentration considerably impacts gastric emptying rates. Optimal rates are typically achieved with carbohydrate concentrations of 10-14%. For activities extending over 5 hours, solutions with 6-10% carbohydrates are advised. The intake of whey should also be moderated. While proteins are acceptable, it's recommended to choose 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 closing, devising an apt intra-workout fueling strategy is essential for attaining peak performance and fostering significant training improvements. A crucial part of this strategy is ensuring ample carbohydrate intake, ideally a combination of glucose and fructose. Incorporating caffeine can also lift performance levels. Finally, considering individual physiological differences, nutritional strategies should be tailored for optimal performance and recovery outcomes.
