╨╧рб▒с>■  57■   4                                                                                                                                                                                                                                                                                                                                                                                                                                                ье┴E@ Ё┐V'bjbjГцГц -2сМсМV      И&&&&&&&:ЮЮЮЮ к: Є╥╥╥╥╥╥╥╥К М М М М М М $¤RO░ &╥╥╥╥╥░ &&╥╥┼ P P P ╥F&╥&╥К P ╥К P >P О к║ |&&Z ╥╞ └l╧m├Ю .6 ~ █ 0 H UF U$Z ::&&&&U&Z $╥╥P ╥╥╥╥╥░ ░ ::dЮF ::ЮRace Day! - Fuel and Fluid By Png Weileen, Sport Nutritionist The pre-race meal With early morning races, it is tempting to sleep in for as long as possible, thus skipping breakfast. Some worry about gastrointestinal upsets if they eat a big breakfast before a race. However, the pre-event meal should not be sacrificed. It is the last opportunity to top up glycogen stores, particularly liver stores as it is more labile and need to be restocked after the night's fast; and also to top up fluid levels. Guidelines: Choose high-carbohydrate, low-fat, low-fibre foods to ensure easy digestion and to top up carbohydrate fuel supplies. Large meal 3-4 hours prior to event. Light snack 1-2 hours prior to event. Don't forget fluid! Drink plenty of fluid especially if the weather is hot. Based on foods and fluids you are familiar with. Trial the pre-race meal during training Liquid meal supplements or fruit smoothie provide a compact and quickly digested alternative to solid food in situations where time is scarce prior to event or pre-race nerves are a problem. Fuel and fluid during the race In any sports competition, especially an endurance event lasting longer than 30 minutes, there is scope for intake of food and fluid during the event, and the choice of intake has the potential to influence the outcome. This is because physical effort during the race is associated with an increased body temperature, a decrease in body water content due to sweat loss, a fall in the body's carbohydrate stores in the liver and in the muscles, and, perhaps, a fall in the blood glucose concentration. All of these factors can impair performance, by reducing exercise capacity and, in some circumstances, by causing an impairment of skilled movements and decision makings. Thus, it is crucial for the athlete to ensure that they consume adequate fuel and fluid throughout the race to maintain the carbohydrate stores and hydration status at the optimum level so as to account for the energy expenditure and fluid losses during the race. In the case of distance running, the provision of fuel and fluid intake generally depend on factors such as the distance and duration of the race (quarter-marathon, half-marathon or full marathon), environmental conditions (temperature) and athlete's sweat rates. In most cases, there may not be any need to drink during the event for races of less than 10-15 km; and the elite runners will not want to sacrifice any time. However, as the distance increases and/or the temperature rises, you will find aid stations along the route. Make the most opportunity from these stations for fluid replacement. If you are running for more than an hour, you should aim for a comfortable fluid intake of approximately, 500-600ml spread over the race. Water is the most likely drink to be supplied, but sports drinks are also suitable. For the full marathon (42.2 km) participants, taking in carbohydrate during the run will enhance performance. Carbohydrate intake may start simultaneously with fluid intake or may start later in the event. In any case, begin significant intake before you start feeling fatigued, and continue throughout the event. An intake of 30-60g carbohydrate per hour is a rough guide for events that go beyond the capacity of your muscle glycogen stores, although you may need to experiment to find out what works for you, and to vary the rate of carbohydrate intake at different points of the event. Often sports drink consumed to meet fluid intake needs will also supply adequate carbohydrate intake. Guidelines for intake of carbohydrate and fluid during the marathon (Primary concerns: fluid and carbohydrate, with some attention to sodium losses). Begin race in a well-hydrated condition. Use a fluid replacement plan that has been practised in training; drink as much as practical and comfortable in attempting to match sweat losses. Choose a beverage which is cool (15-20 0C), palatable and provides carbohydrate and sodium. A good example would be a sports drink. Begin ingesting fluid early in the exercise and continue to ingest the beverage regularly to maintain gastric volume and increase fluid availability. Plan to consume 30-60g carbohydrate (500 Ц 1000 ml sports drinks) per hour of exercise, although larger amounts may be needed as the duration of exercise increases. (Some aid stations may provide lollies, jellybeans and sport drinks that contain significant amount of carbohydrate.) Plan for replacement of sodium losses. Sports drink provide small but useful amounts of sodium chloride. Athletes are encouraged to practice skills such as drinking on the run and grabbing drinks from aid stations. Fuel and fluid after the race For all sports, recovery should be regarded as an active part of training or competition. Special strategies are employed to speed up recovery processes and promote the athlete's level of return. There are many components to this, including massage, relaxation and sleep. In nutrition aspects, recovery strategies include, replacing the fluid and electrolytes lost in sweat, refuelling muscle glycogen stores and repairing any damage caused by the exercise and building new structures to adapt to the workload. Hard running causes muscle fibre damage, and impairs the refilling of glycogen stores. Muscle glycogen storage is aided by providing a rapid supply of carbohydrate to the muscle. The first few hours are an important recovery period for a depleted muscle, and a damaged muscle will also make better use of carbohydrate during the first 6-24 hours than over the next 24-48 hours. Don't presume that race organisers will look after your needs. The only fuel/fluid available will probably be water, sport drinks (and perhaps some lollies and jelly beans from the aid stations). If possible, arrange to bring suitable foods and drinks to the venue. Have a snack, and top up later with a more substantial meal when access to a better range of foods is possible. Guidelines for promoting post-exercise recovery Ingest some carbohydrate-rich food or fluids as soon as possible after the completion of exercise. Aim to ingest 1-1.5g carbohydrate/kg body mass (or 45 Ц 90g carbohydrate) in the first 30 minutes following the completion of exercise and repeat this every 2 hours until appetite returns and normal eating patterns can resume. Make use of compact, low bulk carbohydrate foods, especially if the long race leaves you with no appetite e.g. cereal or granola bars, sports bars, fruit - including fresh, dried and juice, sports drinks, cordials, sweetened drink, soft confectionery, sandwiches or any convenient high carbohydrate food. When rehydrating, don't rely on thirst. The athlete should monitor changes in body mass from pre-exercise to post-exercise to evaluate the success of drinking strategies during exercise, and the residual fluid deficit that must now be replaced. A loss of 1kg is equivalent to 1 litre of fluid. Since fluid losses will continue during recovery period via urine losses and ongoing sweating, the athlete will need to consume additional fluid to counter this. Typically, a volume equal to approximately 150% of the post-exercise fluid deficit should be consumed over the subsequent 2 to 4 hours to fully restore fluid balance. Sodium or salt-containing foods and/or drinks are especially important when rehydrating, reducing urinary losses and enhancing retention of ingested fluid. While the small amount of salt in sports drink makes an excellent option, salt may also be obtained from ingested food. Examples of recovery snacks with plenty of carbohydrate (~ 90g carbohydrate) and fluid plus a pinch of salt include: 2 pieces fruit, 200g yoghurt and 500ml sports drink 2 sandwiches and 1 can of soft drink 1.5 cups rice or noodles dish with sauce and a cup of juice 2 granola bars, 1 piece of fruit and 500ml sports drink 0.5 cup jelly beans and 500ml sports drink 2 cups powdered liquid meal supplement and cereal bar 1 cup fruit smoothie and 2 slices fruit bread >?Q·  s u v ╙уфBKaНЪ_`мо Ec?@YИV'№є№ю№щ№с┘№с┘№с┘№с№╘№┘№с┘№ю№с№щ№ hs└H*hs└B*ph hs└B*ph hs└6Б hs└5Бhs└5Б6БCJhs└>?Q∙ ·  ~ г ╔  F n - . 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