Hot Fudge Sundae
Hydration – Fueling – Sodium (minerals)
Factors that affect performance
Ø Body size
Ø Intensity of exercise
Ø Duration of exercise
Ø Humidity and air temperature
Ø Fitness level of athlete
Muscle Fatigue-Factors affecting the muscle strain, fatigue and failure during exercise
Ø Dehydration
Ø Increase in body temperature
Ø Low blood sugar
Ø Decrease in muscle and liver glycogen
Ø Increase in lactic acid
Ø CNS fatigue (mental fatigue)
Ø Protein (muscle) catabolism
Hydration
When your body becomes dehydrated, this causes a reduction in your blood volume. The blood helps to not only pump oxygen and nutrients throughout your body but equally, the blood flow helps monitor and regulate the body’s cooling mechanism. If you lose even 1-2% of your fluid volume (i.e. 150 lb. person with a loss of 2% = 3 lbs.) this can cause your body to “rev-up” its cooling mechanism, which causes an increase in your heart rate.
The prime area to avoid dehydration is 1-1.5%; 4% body loss can lead to heat cramps and heat exhaustion
Weigh yourself before and after exercise. Record the sum of all fluid consumed during exercise. For example a 150 lb. athlete exercised for 2 hours.
64 ounces of fluid consumed during exercise or 32 oz. per hour = 4 lbs of fluid
Weight loss after exercise = 2 lbs, 4 + 2 = 6 lbs of total fluid
An athlete should lose no more than 2% of their total body weight 2% x 150 lbs = 3 lbs
The total fluid consumed (64 ounces) was adequate to fulfill the athlete’s requirements.
The athlete should continue to hydrate for an additional 2-6 hours post exercise at 150% of the total fluid lost.
Metabolic rate and heat liberation will require 150% of 2 lb H2O loss = 3lb or 48 ounces fluid post exercise
Q: A 150 lb. runner losses six-pounds on a two-hour run. How much fluid needs to be ingested during the run to remain hydrated?
Fueling
Proper fueling during exercise
Ø Prevents dehydration
Ø Reduces core temperature
Ø Enhances the immune system
Ø Spares muscle glycogen
Ø Reduces muscle damage
Ø Expedites muscle recovery
For athletes training on a daily basis proper fueling will ensure that the athlete recovers at the fastest rate.
The rate of blood sugar and muscle glycogen usage depends upon the factors mentioned. Generally an athlete at high intensity of exercise (80% of VO2 and above) will need to ingest a FRD after fifteen to twenty minutes of exercise. Below 80% VO2 an athlete will typically maintain performance for forty to sixty minutes before ingesting FRD. The conditions dictate the fueling demands. Bottom line, WORKLOAD-PACING!
Types of Fuel
A mixed sugar complex (6-8% total sugar) in a FRD should contain: Malt dextrin, sucrose and a smaller percentage of glucose.
Fructose and Galactose are quite often added to FRD and can cause GI distress
Protein in FRD reduces CPK and may raise amino acids in blood to reduce potential damage to the muscle.
Fluid Replacement Drinks: The balance of electrolytes, carbohydrates, protein and levels of antioxidants will affect the athlete’s performance. The components of the FRD vary dramatically from the wide selection of available choices.
Optimal Components-Minerals and Range of FRD
See in Sodium-minerals
Sodium-minerals
Carbohydrate of 6-8% sugar (20-26 grams; 80-104 calories)
Protein (whey) 5-6 grams; 20-24 calories
Sodium 120-250 Mg
Potassium 60-120 Mg
Magnesium 60-120 Mg
Vitamin E 20-60 IU
Vitamin C 30-120 Mg
Sodiumland: Phosphate, citrate, chloride, bi-carb, Clooney, pitt and jolie!
Bottom Line – Tips – Suggestions
Bottom line: we all want to know EXACTLY how much and when! Collectively, we are pretty much all the same. We need to hydrate, fuel and minerals. Individually, our needs vary.
Tip: Do not exercise on an empty stomach. Suggestion: Introduce 150 easily digestible calories prior to exercise
Tip: One water bottle and one bottom of replacement drink are often times not enough. Suggestion: Be aware of YOUR fueling needs. How do YOU feel during exercise? Did YOU get hungry?
Tip: Fueling at a high heart rate (80+ max.) is difficult. Suggestion: 99% of all exercise troubles can be reduced or eliminated by slowing down.
Tip: Your sodium-mineral needs change with temperature and humidity. Suggestion: Don’t let all your hard work suffer due to sodium/electrolyte loss!
Tip: Post-workout fueling is essential. Suggestion: In many cases, 250-300 calories (protein, carbs and a wee bit of fat) within 45-minutes of exercise is a good start. (There are formulas that dial in your post-exercise fueling needs.)
Tip: 150-200 calories per hour on the bike & 100-125 on the run at a sub-lactate threshold is a good start. Suggestion: Experiment with water and gels.
Tip: Add sodium to your exercise routine. Suggestion: Start with 200-400+ mg per hour.
Please remember, ALL OF US have different nutritional needs! There are people who after a hard workout are covered in salt while others look like they just got out of the shower!
Knowing your sweat rate and fueling needs are two critical advantages to all athletes. (Psst, more people have no clue of their fueling needs or sweat rate. That gives us a HUGE advantage. Knowledge is Power!)
Q’s: tom@dallassportsuniversity.com
Notes
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