NUTRITION CONSIDERATIONS
With all this in mind the question often asked is what should you eat before , during or after training or racing session ? There are four main considerations to take into account when deciding what kind of fuelling strategy you will use for an event .
1 . The length of time and the intensity you are going to perform at for your event : This often determines nutrition type due to high intensity demanding more from the body and putting the digestive system under stress . Timing is important as the longer your body is going to be put under stress the more the volume and timing of nutrient intake becomes critical
2 . The type of nutrition you prefer such as liquid energy vs food solids : When performing at a high intensity it is difficult to chew on food for too long as the airways need to stay open . Nutrition selection needs to support the effort you are going to be performing at as well as what your body prefers . Some athletes prefer food solids and some prefer liquids others like a combination of the two .
3 . What is your required carbohydrate intake per hour ?? Volume of nutrition is important as each individual is unique and has different requirements . Test nutrition volume in training and then bank it for racing .
4 . Do you like to consume protein during an endurance event ? At 32Gi we highly recommend protein intake along with carbohydrate intake during a long endurance event .
The tables on the following pages provides a simple options guide to assist with your fuelling strategy . You are welcome to contact us directly for further assistance .
Fuel Guide
Select Type of Intensity you will be performing at High Intensity Controlled Pace
Both
|
Select your Preference |
|
Food Solids |
Liquid Energy |
Both |
How many grams of carbohydrates are you wanting to take in per an hour ?
40g-60g 60g-70g > 70g
FUEL GUIDE