With the Australian National Open Water Championships a week away make sure you plan your nutrition and avoid any pitfalls for feeding.
Maximise Taper : Training nutrition, recovery, carbohydrate loading and hydration
Practice feeding : what, when, how (practice missing a feed too!)
Have a feeding strategy (remember to stay horizontal and consider how to identify feeder, this could be a bright cup, bright clothes, etc.!
Pre race:
Carb load the night before and hydrate
Eat high carb meal 90-120 mins before race
Snack on starchy low fibre foods
Sip on electrolyte drinks
Consider race environment (thermoregulation strategies)
During Race:
5km race sub 1hr (feeding not essential)
7.5km and 10 km Feed 30-90g/hour of multi-transportable carbs
10km supplements: consider caffeine 3mg/kg one hour before PLUS final leg and or/ beta alanine to enhance peak power in final sprint
Practical tips:
Feeding strategy for 7.5km next week is 65g multi transportable carbohydrates per 200ml and electrolytes
Post Race:
50-100g carbs in liquid form to help hydration, include electrolyte drink (300-600ml sodium) plus 20-40g protein to facilitate the recovery process.
Fun Fact: When Temperatures exceed 30 degrees, ingesting ice slushies 30 mins prior have been shown to reduce core temperature and improve performance! Who doesn't love a good ice slushie!
Make sure to follow us on Instagram @jvia_nutrition for more performance based nutrition advise.
Jules,
Founder, Accredited Sports Nutritionist.
JVIA
@jvia_nutrition
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References:
*Burke et al 2011
*Van Thienen et al 2009
*Ihasan et al 2010
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