Macronutrient Breakdown
Essential Minerals and Vitamins
Iron
To gain maintain performance levels when performing endurance sports, levels of iron need to be maintained. Iron is used to produce hemoglobin in red blood cells, which will provide a larger capacity of red blood cells to enable the individual to have more aerobic energy. When levels drop it effects performance as the VO2 max and lactate threshold levels are reduced, causing fatigue and a decrese in performance.
Good sources of iron are - Red meat, dark meated poultry, lentils, dark leafed greens, beans
Vitamin B
To gain maintain performance levels when performing endurance sports, levels of iron need to be maintained. Iron is used to produce hemoglobin in red blood cells, which will provide a larger capacity of red blood cells to enable the individual to have more aerobic energy. When levels drop it effects performance as the VO2 max and lactate threshold levels are reduced, causing fatigue and a decrese in performance.
Good sources of Vitamin B - Meat, nuts, seeds, beans, dark leafed greens
Vitamin B12
Vitamin B12 is essential to any diet, as it helps maintain the nervous system and the blood building processes throughout the body. This is crucial to the athlete maintaining the required levels of energy to prevent a decrease in fatigue.
Good sources of Vitamin B12 - Meat, seafood, Eggs, Almonds, Whole Grains, Milk Products
Antioxidants
These are commonly consumed as the five a day in many of our diets. They help maintain stress and help the body recover faster from a hard workout or race and are also consumed to help aid inflammation in the muscle tissues. they can also improve the cellular signaling processes of the vascular and skeletal systems.
Good sources - Fruit, vegetables, beans, legumes, whole grains, meats and diary
Vitamin D
Vitamin D is an essential vitamin, that gives muscle strength and growth throughout sessions. It is also is used to fight infections and inflammation and is used to help prevent any stress fractures or injuries.
Good sources - Fortified milk and milk products, seafood, cod liver oil, fresh free-range eggs
Calcium
Calcium is used to form and protect bones and help regulate the nerves and hormones, it can also help the athlete with minimal fatigue and stablise blood pressure, while promoting blood clotting, improving brain functioning, promoting insulin sensitivity and muscle contraction.
Good sources - Diary products, canned fish, tofu, breakfast cereals, dark-green leafy vegetables
Electrolytes
Electrolytes are essential to any athlete before, during and after the exercise, as they are a fluid stabliser in many ways. They help reduce a loss in fluid and enable the athlete to maintain a high level of performance. They are also great for controlling blood, as they lower the heart rate and maintain plasma volume, meaning the heart doesn't have to work as hard to pump blood into the muscle tissues. Electrolytes can also be used to monitor the temperature within the body as they can reduce heat stress, heat exhaustion and eliminate the risk of developing a heat stroke.
Good sources - Diary products, bananas, coconut water, watermelon, avocados
Hydration
Hydration is the most important part of the diet, as we can live for a long time without food due to the fat stores within the body. However there is only a limited capacity for water storage, it is also needed to hydrate us throughout the body not just physically but also mentally.
When the body is stressed it is used to temperature regulate us through sweating to cool us down. Another role is to transport and react to chemical reactions within the body. It is also used to filter out waste materials and intoxins through the body fluids we produce and are also stored as a integral part of our muscle tissues.
It is therefore important to include regular hydration breaks whilst exercising and exercise in hot and humid conditions should be avoided where possible. If exercise is taking place it should be undertaken at a low intensity with active rest applied to any vigorous exercise.
How much water should I be drinking each day ?
The water levels required within the body relate to the body weight of the individual, in the table below we highlight the recommended levels per body weight. The formula shows that 150ml need to be added every 5kg.
| Bodyweight (kg) | 55 | 60 | 65 | 70 | 75 | 80 | 85 | 90 | 95 | 100 |
|---|---|---|---|---|---|---|---|---|---|---|
| Water Intake Litres | 1.70 | 1.85 | 2.00 | 2.15 | 2.30 | 2.45 | 2.60 | 2.75 | 2.90 | 3.05 |
Race Nutrition
PRE RACE DAY
This day is the key to the performance of the race as this is the prepares the body for the intensity of the exercise. Levels of consumption should equate to the individuals daily energy expenditure with the calorie demand of the activity applied. For example if the individual with daily energy expenditure of 3000 calories per day is competing in a half marathon, they should consume 4500 calories the day before the race, as the expected calorie burn during a half marathon is around 1500 calories. Consumption of these calories should stop 12 hours prior to the start time of the race to give the athlete time to digest.
RACE MORNING
On the race morning the breakfast should remain light and designed to replenish the overnight fast. Porridge with fruit is a popular choice, while for some other athletes toast and jam, if this is the choice of the athlete, we recommend not toasting the bread as nutrients are lost during the toasting process.
DURING THE RACE
It may seem like the nutrition in a race depends on the distance of the race, but actually the requirement remains the same. We recommend that 4oz of water which is cup of water is consumed every 3 miles or so, remembering that when water is lost, so are other minerals are also lost. The easiest way to replenish the minerals is by using electrolytes, with 1 tablet should be consumed every 6 miles and 40g of carbohydrates per hour. Other popular forms such as bananas, nuts, haribo sweets and chocolate bars with snickers bars being a popular choice.
POST RACE
Remember to rehydrate as soon as possible, no longer than 20 minutes after your event with at least another 16 to 24 ounces of fluid (water, sports drink, chocolate milk, smoothie) for every pound lost to rebalance your fluid levels.
