Endurance

Question 1

What are the most likely contributors to fatigue?

Answer 1

Dehydration and CHO depletion

Question 2

How many minutes worth of glycogen stores in the muscles and liver do we have?

Answer 2

60-90mins

Question 3

How much CHO would you recommend for light activity?

Answer 3

3-5 g/kg/BM/d

Question 4

How much CHO would you recommend for moderate intensity exercise/ approx an hour?

Answer 4

5-7 g/kg/BM/d

Question 5

How much CHO would you recommend for high intensity/1-3hours exercise?

Answer 5

6-10 g/kg/BM/d

Question 6

How much CHO would you recommend for HI exercise/above LT/>4hours/extreme commitment?

Answer 6

8-12 g/kg/BM/d

Question 7

How many CHO would you recommend for a rest day/off season/injured player?

Answer 7

3-5 g/kg/BM/d lower CHO, higher fruit and veg, higher protein

Question 8

What in-race fuelling/nutritional strategy would you recommend to a race lasting 1-3 hours?

Answer 8

They should have CHO drinks like Lucozade or energy gels, banana, jelly beans.
They want rapidly oxidised CHO’s like glucose.

Question 9

What in-race fuelling would you recommend for an athlete with GI stress?

Answer 9

CHO mouth rinse - tricks the CNS into providing an energy boost without altering blood glucose levels

Question 10

Why might training at low glycogen availability be good for endurance performance?

Answer 10

May stimulate mitochondria biogenesis and it increases fat utilisation, saving glycogen stores

Question 11

What’s the recommended amount of protein for endurance athletes? And master endurance athletes?

Answer 11

1.2-2 g/kg/BM/d

Masters = 2-2.5 g/kg/BM/d