royal parks half marathon workshop 2

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Royal Parks Foundation Half Marathon 2011 TOPIC: Improving Performance Fuel and Fluid Requirements Before and During Exercise Chris McManus Sport Scientist Lucozade Sport Science Team

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Topic - Improving Performance; Fuel and Fluid Requirements Before and During

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Page 1: Royal Parks Half Marathon Workshop 2

Royal Parks Foundation Half Marathon 2011

TOPIC: Improving Performance

Fuel and Fluid Requirements Before and During Exercise

Chris McManus

Sport Scientist

Lucozade Sport Science Team

Page 2: Royal Parks Half Marathon Workshop 2

‘Loss of fluid and reduction in the

body’s carbohydrate stores are the

two major causes of fatigue in

prolonged exercise’

FUEL and FLUID

The most important variable is YOU!

Page 3: Royal Parks Half Marathon Workshop 2

Recommendations:

• As a pre exercise meal 3-4 hours before, consume 1-4 g/kg BM (60-240g for a 60 kg individual)......

• Wide range between recommended amounts...

• Examples....

• Generally allow:– 3-4 hours for a large meal to digest– 2-3 hours for a smaller meal– 1-2 hours for a small snack or blender/liquid meal or, whatever your

own tolerance indicates

Pre-Exercise Fuel

Page 4: Royal Parks Half Marathon Workshop 2

2-4 hours before (Meal)

• Breakfast cereal (low-medium GI) with milk (large bowl) + fruit

• Granary bread rolls with cheese/meat + fruit

• Brown rice with chicken and vegetables

• Baked potato with baked beans and salad

1-2 hours before (Lighter Snack)

• Croissant and jam

• Ryvita and low fat cream cheese

• White bread sandwich

• Fruit Salad with fruit flavored yogurt

1 hour before

• Fruit smoothie/liquid meal supplement

• Cereal bar

• Fruit

• Fruit flavored yogurt

• Sport drink

• Sport bar

Keep a journal of what and when you eat/drink along with when you train/compete, write down amounts and how you felt!

Pre-Exercise Fuel

Page 5: Royal Parks Half Marathon Workshop 2
Page 6: Royal Parks Half Marathon Workshop 2

How much energy & fluid do you need?How much can you tolerate?Practice! Practice! Practice!

Runs > 1hr: 30-60 g of carbohydrate / HR

1 x 330 ml Lucozade Sport + 1 x carbo gel OR handful Jelly Beans

Fuel During the Race

Page 7: Royal Parks Half Marathon Workshop 2

Fuel During the Race

and OR

Page 8: Royal Parks Half Marathon Workshop 2

Hydration

Page 9: Royal Parks Half Marathon Workshop 2

Hydration

IMPACT OF 2% DEHYDRATION vs EUHYDRATION

• 1,500m – 6sec (2.3% improvement)

• 5,000m – 1m20s (6.7%)

• 10,000m – 2m40s (6.7%)

Armstrong et al., (1985)

Page 10: Royal Parks Half Marathon Workshop 2

Hydration• Ideally consume 2 - 3 L per day.

• Always start every exercise session well hydrated

• Before: Drinking 400-600ml of water, sports drinks or other fluids in the 2 hours before exercise will help hydrate the body

• During: Sweat rate OR 300-500 ml/hr

• Role of ‘Electrolytes’?

Page 11: Royal Parks Half Marathon Workshop 2

Caffeine

Page 12: Royal Parks Half Marathon Workshop 2

Caffeine

• Endurance Performance

• Time trial

• Exercise to exhaustion

• 1-13mg.kg caffeine

• Average 2-3% improvement

• Only a few studies show no erogenic effect.

• NONE show a negative effect on performance.

Page 13: Royal Parks Half Marathon Workshop 2

Side Effects?• Diuretic?

• Sedentary……yes.

• Exercise………No.

• No impact on

• Sweat rate, plasma volumes, core temperature and body

weight loss (3)

• High Dose (500mg)

• GI distress, headaches, tachycardia, irritability,

elevated BP (non caffeine consumers)

• Use caffeine in training.

Page 14: Royal Parks Half Marathon Workshop 2

Caffeine

Recommendations:

• 1-3 mg/kgBM of caffeine can improve performance.

• A dose response is not always true for caffeine ingestion.

• Maximum caffeine concentration takes 60 minutes.

• One bolus feeding is as good as gradual feeding.

40-60 mg of Caffeine 80 mg of Caffeine

Page 15: Royal Parks Half Marathon Workshop 2

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• Chris – Lucozade Sport Scientist• Lucozade Sport Running

Twitter :

• Chrismcmanus1

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