Fuelling Competition

Question 1

Why is specific competition fuelling important?

Answer 1

Delay central and peripheral fatigue,
Avoid GI discomfort,
Avoid dehydration,
Avoid hypoglycaemia,
Avoid Glycogen store depletion 
Ensure sufficient CHO availability 
Avoid hyponatremia

Question 2

Why might CHO ‘s help against the onset of fatigue?

Answer 2

If glycogen stores become depleted, FFA’s increase in the blood to be used as fuel. The serotonin hypothesis says that the increase in FFA leads to an increase in tryptophan which is a precursor for serotonin - promotes lethargy and fatigue.

Question 3

What nutritional strategy would you recommend to someone in the lead up to completing a 20k that lasts 2hours?

Answer 3

As exercise is over 90 mins, they should carb load as this event relays heavily on CHO’s as a fuel source. 2 days prior to event they should consume 10-12 g/kg/BM/d. Both complex and simple CHO’s are effective. Have carb rich foods at every meal and snacks. Eg bread, pasta, potatoes

Question 4

What would you recommend for a pre event meal?

Answer 4

Consume 1-4 hours prior to event,
Low in fibre, fat, protein
CHO rich 1-4 g/kg/BM
Eg. Banana, no fat yoghurt, white toast, nutri-grain, cereal bar, milk
Athletes with GI stress - CHO drink
Athletes with hypoglycaemia should consume low GI CHO’s - eg. Porridge and honey, to maintain CHO availability

Question 5

What would you recommend for pre exercise hydration?

Answer 5

Don’t overload- risk of hyponatremia
Glycerol to promote fluid retention
5-10 ml/kg/BM, 2-4 hours pre exercise
Athletes in the heat should have Na

Question 6

What nutritional strategies would you recommend for someone speedy refuelling?

Answer 6

If they have <8 hours recovery, consume 1-1.2 g/kg/BM/h of high GI CHO for the first 4 hours to optimise glycogen re-synthesis (rates highest immediately post exercise).