royal parks half marathon workshop 2

Royal Parks Foundation Half Marathon 2011

TOPIC: Improving Performance

Fuel and Fluid Requirements Before and During Exercise

Chris McManus

Sport Scientist

Lucozade Sport Science Team

‘Loss of fluid and reduction in the

body’s carbohydrate stores are the

two major causes of fatigue in

prolonged exercise’

FUEL and FLUID

The most important variable is YOU!

Recommendations:

• As a pre exercise meal 3-4 hours before, consume 1-4 g/kg BM (60-240g for a 60 kg individual)......

• Wide range between recommended amounts...

• Examples....

• Generally allow:– 3-4 hours for a large meal to digest– 2-3 hours for a smaller meal– 1-2 hours for a small snack or blender/liquid meal or, whatever your

own tolerance indicates

Pre-Exercise Fuel

2-4 hours before (Meal)

• Breakfast cereal (low-medium GI) with milk (large bowl) + fruit

• Granary bread rolls with cheese/meat + fruit

• Brown rice with chicken and vegetables

• Baked potato with baked beans and salad

•

1-2 hours before (Lighter Snack)

• Croissant and jam

• Ryvita and low fat cream cheese

• White bread sandwich

• Fruit Salad with fruit flavored yogurt

1 hour before

• Fruit smoothie/liquid meal supplement

• Cereal bar

• Fruit

• Fruit flavored yogurt

• Sport drink

• Sport bar

Keep a journal of what and when you eat/drink along with when you train/compete, write down amounts and how you felt!

Pre-Exercise Fuel

How much energy & fluid do you need?How much can you tolerate?Practice! Practice! Practice!

Runs > 1hr: 30-60 g of carbohydrate / HR

1 x 330 ml Lucozade Sport + 1 x carbo gel OR handful Jelly Beans

Fuel During the Race

Fuel During the Race

and OR

Hydration

Hydration

IMPACT OF 2% DEHYDRATION vs EUHYDRATION

• 1,500m – 6sec (2.3% improvement)

• 5,000m – 1m20s (6.7%)

• 10,000m – 2m40s (6.7%)

Armstrong et al., (1985)

Hydration• Ideally consume 2 - 3 L per day.

• Always start every exercise session well hydrated

• Before: Drinking 400-600ml of water, sports drinks or other fluids in the 2 hours before exercise will help hydrate the body

• During: Sweat rate OR 300-500 ml/hr

• Role of ‘Electrolytes’?

Caffeine

Caffeine

• Endurance Performance

• Time trial

• Exercise to exhaustion

• 1-13mg.kg caffeine

• Average 2-3% improvement

• Only a few studies show no erogenic effect.

• NONE show a negative effect on performance.

Side Effects?• Diuretic?

• Sedentary……yes.

• Exercise………No.

• No impact on

• Sweat rate, plasma volumes, core temperature and body

weight loss (3)

• High Dose (500mg)

• GI distress, headaches, tachycardia, irritability,

elevated BP (non caffeine consumers)

• Use caffeine in training.

Caffeine

Recommendations:

• 1-3 mg/kgBM of caffeine can improve performance.

• A dose response is not always true for caffeine ingestion.

• Maximum caffeine concentration takes 60 minutes.

• One bolus feeding is as good as gradual feeding.

40-60 mg of Caffeine 80 mg of Caffeine

Facebook :

• Chris – Lucozade Sport Scientist• Lucozade Sport Running

Twitter :

• Chrismcmanus1

Questions