Issue 6 - Keep hydrated and well fuelled this summer
Nutrition E-Bites Edition 6 November 2008
With summer almost upon us, and fun runs and triathlons just around the corner, sports dietitians have issued a timely reminder that exercising in warm weather places the body under more stress than in cooler conditions. With incidences of severe dehydration increasing over the warmer months and more and more products now available on the market claiming to offer hydration solutions, it's essential those who are competing in high energy events choose the right form of hydration. Carbohydrate in fluid provides a muscle energy source as well as enhancing flavour so it's very important to check the nutritional content of each sports drink to ensure it has at least 6 - 8% carbohydrate (6 - 8g carbs per 100mL fluid). Less than this can leave those participating in higher intensity events short of vital energy. For more information, see the SDA press release on the website. Also read throughthe fact sheets on Fluids in Sport and Sports Drinks on the SDA website, including other useful tips for keeping hydrated over summer. --------------------------------------------------------------------------------------------------------- Participating in distance running (10km, 15km, half marathon (21.1km) or marathon (42.2km)) is now becoming an achievable goal and powerful motivation tool for not just the elite. More and more recreational runners are taking up the challenge of pushing their bodies through training and the gruelling marathon. Distance runners need plenty of energy to give them stamina for heavy training and competition workloads, so the main aim should be for a diet high in carbohydrate (from breads, cereals and pasta) moderate amounts of protein, some fats (such as those found in oily fish, walnuts and canola oil), and plenty of fresh fruit and vegetables to ensure sufficient energy, body function, muscle repair, and an adequate supply of vitamins and minerals. Eating before distance running events can be a challenge. The timing of an event will dictate how much you eat and at what time. Given that most 'fun-runs' are conducted in the morning, it doesn't make sense to sacrifice sleep in order to eat and digest a full meal (which would mean you'd have to start eating two to four hours before the event). But even a light carbohydrate-based snack eaten one to two hours before competing is good and tops up the body's energy stores. Before an event, a light meal containing low-fibre carbohydrates is most suitable (e.g. a couple of pieces of toast with jam or honey, and a glass of water). Some runners suffer from nerves, and in these instances, a liquid meal supplement, a home-made smoothie, or sports drinks and bars, may be a better option. It is important to practice how it feels to run long distances after eating various pre-race meals, and choose the one that works best for you. More information on Distance Running can be found on the SDA website. SDA hope you find this a useful e-resource. If you have any suggestions of content or sports nutrition information you would like to know about, we will happily take ideas on board. Please email info@sportsdietitians.com.au Yours in sports nutrition, Sports Dietitians Australia **If you would prefer to receive these e-newsletters directly via email please contact info@sportsdietitians.com.au KEEP HYDRATED AND WELL FUELLED THIS SUMMER
NUTRITION FOR DISTANCE RUNNING