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June 25, 2002 Nutrition and Competition This is a short summary for those who are participating in long competitions and are out to have a little fun in the process.
Sports drinks are recommended but they should follow certain guidelines:
There also is the possibility to "hyperhydrate" temporarily by ingesting a large volume of water 10-30 minutes prior to exercise. This is more practical than running the risk of being dehydrated early on in the exercise if beverage intake is not easily attainable.
PreparationCarbohydrate loading
Hydration - it is a good idea to start hydrating about a day before the event. Pre-competition
 During competition It is vitally important to continue dietary intake throughout the competition, even though you may not feel like eating. It is much easier to eat many small portions throughout the competition rather than one or two large meals. A guideline for food consumption throughout the competition:
A guideline for a solo rider:
Recovery (Post-Event)
Supplements are sometimes considered in sports. Caffeine and coffee are popular concerns since some people tend to rely on either one to stay awake. Caffeine has been shown to increase both endurance and speed . Coffee contains quite a bit of caffeine, but is not as effective as pure caffeine and you would have to consume several cups to reach any sort of desired effect. The studies indicate 4.5 mg pure caffeine per kg body weight for results. Too much could be counter-productive causing you to become distracted and unable to concentrate. It is important to note that caffeine is not a nutritional supplement and is definitely not generally recommended for athletes. In some competitions it is considered a drug; urine tests could check for increased levels.
An idea of caffeine amounts:
One basic thing to remember when training is moderation; everyone has their indulgences and there is no need to completely omit these from your routine. If you desire a beer a day or two before the competition go ahead it will not throw off your schedule. If you desire intimate relations with your significant other go ahead, chances are you will not be so exhausted as to harm your chances of succeeding (some studies have even shown positive outcomes). Similarly, if you desire a couple wings while hanging out with friends go ahead. It's all about moderation and finally, be sure to get plenty of rest and ultimately have fun. »» next story |
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Maintaining hydration is very crucial to performance whether it be from water or sports beverages. As a rule you should drink as much water as you sweat out during exercise. You should not wait until you are thirsty because at this point you are already experiencing dehydration. This can result in decreased endurance, decreased strength, and decreased mental function.
Carbohydrates are the main source of energy for your body. They are easy to find and are already pretty abundant in our diet. The immediate purpose of food intake is to maintain the body's carbohydrate stores which is why the focus is mainly on carbohydrate intake. Some popular guidelines are outlined below. Amounts should vary depending on your body size; the larger more muscular should opt for larger amounts and the smaller or newer athlete should go for smaller or medium amounts. It is important to remember that everyone is different and what works for someone else might not work for you. Start by following guidelines and then adjust your routine as needed.
