To compete in an ultra-distance endurance event - like the Comrades - is one of the ultimate tests of endurance. Here are a few tips on nutrition for optimum performance.
Nutritional supplements important
Aspiring athletes often neglect the importance of nutritional supplements and the benefit they have for optimum performance and enhancing health and wellness.
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It is very important to realise that supplements are not meant to replace whole foods in the diet.
However, combined with a balanced whole-food diet, they offer research-proven, performance-enhancing benefits.
Macronutrients
Macronutrients are required in large amounts daily. These include:
Protein
Over 50% of the dry weight of a lean athletic body is made up of protein.
The daily intake recommended for hard-training endurance athletes is approximately 2,5 g of protein per kg of bodyweight per day. This means that a 70 kg athlete would need to consume approximately 175 g of protein per day.
Protein should be obtained from high-quality, low-fat sources. Protein supplements are a convenient way of obtaining this.
Carbohydrates
The carbohydrate group is the body's main energy source.
Complex carbohydrates: These are found in vegetables, pasta, rice, breads, cereals etc. The benefit of complex carbohydrates is that they are absorbed at a slower rate than simple carbohydrates and therefore supply energy at a steady, reliable rate.
Simple carbohydrates: These are sugars like glucose or dextrose, sucrose (table sugar) and fructose, to name a few.
Small amounts of glucose and fructose are useful directly after intense exercise to replenish muscle and hepatic (liver) glycogen reserves that have been depleted during exercise. Glycogen is the form in which carbohydrates are stored in the body.
Incidentally, sucrose, which is loaded into the majority of so-called sports drinks on the market (due to its cost effectiveness), has been shown in many studies to reduce performance when taken before exercise.
An effective carbohydrate or sports drink would be sucrose-free and contain mainly maltodextrin (a glucose polymer) and small amounts of glucose/dextrose and fructose. So, next time you purchase one of these products, read the ingredient statement on the label.
Water
Water is the most important nutrient in your body. Blood is 82% water, your brain is 76% water and muscle is 75% water.
Optimum health and peak performance is absolutely dependant on adequate fluid intake.
Micronutrients
This category includes nutrients required in smaller amounts daily.
If you are serious about optimum health and peak performance, consider the following:
Calcium / magnesium: Look for a supplement containing at least 500 mg of calcium and 100 mg of magnesium per serving. Consume one to two servings every day. If the product also contains minerals such as zinc, copper, vitamin D, manganese and boron, it would be an excellent choice.
Multi-vitamins: A number of products on the market claim to supply 100% of the RDA of all the necessary vitamins. Unfortunately, a hard-training athlete's requirement far exceeds the RDA, so a multi-vitamin of much higher potency is required.
Look for a supplement that can more or less supply the following potencies per daily serving:
VIT A: 700- 1400 RE
VIT D: 5 ug
VIT E: 20-40 TE
VIT B1: 20 - 40 mg
VIT B2: 20 - 40 mg
VIT B6: 15 - 30 mg
VIT B12: 20 - 40 ug
FOLIC ACID: 100 - 200 ug
NICOTINAMIDE: 20 - 40 mg
BIOTIN: 75 - 150 ug
PANTOTHENIC ACID: 20 - 40 mg
Even the high-potency multi-vitamins on the market probably will not contain optimum quantities of vitamin C – a vitamin essential for peak performance and optimum recovery.
Experts recommend taking a 1000 mg vitamin C tablet once or twice daily.
Other potentially beneficial sports supplements:
Sports drinks: To reiterate, a top-quality sports drink should be sucrose-free and should contain maltodextrin (glucose polymer), dextrose or glucose, and fructose. It should also contain electrolytes.
In South Africa, the better sports drinks are mostly available in powder form, which have to be reconstituted with water. Always mix according to the manufacturers' directions to ensure that the correct solids to water ratio (isotonic solution) is achieved. This is important for optimum fluid absorption.
Energy gels: These high-carbohydrate gels are easy to carry and use on the run, but should always be followed with water to allow rapid absorption and maintain hydration.
Carbo-loaders: Carbo-loading, if carried out correctly, can be a very effective strategy. Look for carbo-loaders that are sucrose-free and high in maltodextrin (glucose polymers). Increase water intake while loading and reduce fat intake. Load for three days prior to an event and consume your carbohydrates in small, evenly divided meals throughout the day.
Ribose: The sugar D-Ribose is available as a supplement, usually in capsule form and is a very effective aid for endurance athletes. Ribose is a critical nutrient used by the body in the production of ATP, your body's source of energy. Look for a product containing at least 500 mg per capsule and look to take at least 3000 mg per day.
Joint-support formulas: A sensible, pro-active approach for athletes, which can save a lot of pain and suffering in the long term is to use a joint-support formula. Don't wait for problems to occur before thinking about joint health. A good formula should contain glucosamine sulphate (1000-1500mg), chondroitin sulphate (750-1000mg) and MSM (500-1000mg) per daily dose.
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