Vetrunner September 2009.pub - ACT Veterans Athletics Club

Page 26 — September 2009 VetrunnerDuring most sport your body will steadily burn a fuelmixture of carbohydrate (as glycogen) and fat. If your sportis no longer than an hour, you will perform well withouthaving to replace those fuels until you have finished. Yournext meals, if well chosen, will replace all the fuel you haveused. On the other hand, you will be sweating and losingfluid very soon after you begin any exercise. This fluidmust be replaced as soon as possible during exercise,because even minor dehydration can impair yourperformance.If your sport or training takes longer than an hour thenyou may benefit from consuming some carbohydratesduring sport in addition to fluids e.g. sports drinks. Thedecision will depend on the:• Intensity of the exercise (higher intensity burnsmore glycogen more quickly)• Duration (the longer the event, the moreglycogen burned)• Ambient temperature (the hotter it is, thequicker glycogen will be burned)• How well you have eaten before sport (more preeventcarbohydrate means more availableglycogen).Carbohydrate consumed during an event may improveendurance by:a. Sparing muscle glycogen. In low intensityexercise the carbohydrates taken during theevent can be re-made into glycogen for later use.b. Keeping blood glucose (sugar) levels normalduring moderate to high intensity exercise andproviding extra fuel for empty muscles, sodelaying fatigue.FluidsFluids, there is no doubt you need them. Water is goodfor replacing fluid losses. However, sports drinks have anumber of advantages, including a taste that encouragesbetter fluid intake, and the addition of carbohydrates forglycogen fuel replacement. Glycogen replacement isbeneficial if the event is an hour or more. Drink before,during and after exercise. Don’t wait until you are thirsty.If you feel thirsty then you are already too dehydrated toperform at your best.Events less than 90minutesA sports drink provides some carbohydrates as sugarscan help delay fatigue in a short event or team game. Itshould not be necessary to eat any solid food in events lessthan 90minutes duration, as eating well beforehand willhave a big impact on sports performance, and a sportsdrink provides plenty of opportunity to refuel during theFuel during Sportevent. If you fatigue during the event, then probably youhaven’t:• Eaten enough carbohydrates beforehand.• Taken enough sports drink.• Trained enough or you have overtrained.Events Longer than 90minutes / Multi events.Most fit people can exercise for 90minutes or more ifthey are well fuelled with carbohydrates before they start.Unfortunately, there isn’t a never ending supply ofglycogen fuel, so in endurance events it is recommendedthat extra carbohydrate is consumed, usually in the form ofa sports drink or easy to eat food bar or sugarconfectionery.The sugars found in a sports drink will help to delayfatigue and allow you to compete at your optimal pace for alonger time. If you eat solid food to supply additionalcarbohydrate, then it will need to be a choice that you feelcomfortable with.Examples include:• 50g jelly beans/jelly snakes etc• 1 python snake• 1 banana• 1 fruit muesli bar• 1 sports bar e.g.. Powerbar• 3 fruit strips• 50g carbohydrate gelStudies of athletes show that around 30-60g ofcarbohydrates per hour should be consumed in anendurance event to delay fatigue. You should experiment tofind a fuel replacement schedule that suits your individualneeds.Summary points• During sporting activities, it is important toreplace lost fluid as soon as possible.• In longer activities, both fluids andcarbohydrates will need to be replaced toenhance endurance ability.• Consume 30-60g carbohydrate per hour duringendurance events.By Jodie Barker (next article will be on Eating andDrinking After Sport)