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NUTRITION and HYDRATION for club paddlers

NUTRITION and HYDRATION for club paddlers. SUPPLEMENTS. Ergogenic Aids (eg ginseng, royal jelly etc) Vitamins Minerals and trace elements. TERMINOLOGY. DIET – your eating habits and food consumption

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NUTRITION and HYDRATION for club paddlers

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  1. NUTRITION and HYDRATIONfor club paddlers

  2. SUPPLEMENTS • Ergogenic Aids (eg ginseng, royal jelly etc) • Vitamins • Minerals and trace elements

  3. TERMINOLOGY • DIET – your eating habits and food consumption • NUTRITION – effectiveness of your food consumption in providing energy to the working muscles

  4. ENERGY PRODUCTION • Carbohydrates (CHO) and Energy Energy is obtained from the glycogen (CHO) stored in the muscles and liver It is sufficient for 70-80 minutes without replacement at normal marathon pace • Rate of Energy Production Low intensity energy from glycogen and fatty acids; high intensity only from glycogen Harder you work the quicker the glycogen stores are used up

  5. BASIC DIET • CHO intake – > 60% • Fat intake – 25-30% • Protein intake – 10-15% • Timing of refuelling after exercise • Meal Times – fit round training sessions • Rest Days – top up CHO

  6. HYDRATION • Fluid Intake. 2.5 – 3.5litres/day • Fluid Loss during exercise. 0.5-1.2litres/hr • Cold weather – CHO replacement more important • Hot weather – dilute CHO solution (2.5%) • Regular fluid intake avoids dehydration • Dehydration of 1% body weight reduces power capacity; 2% reduces it by 10-20%; 5% by 30%. Major cause of fatigue

  7. TIPS – BEFORE A RACE • Nutrition Do not try new foods Eat meals high in CHO (pasta, veg, fruit etc) Avoid massive meals the day before – load gradually over the week before • Hydration Increase intake over the week before Drink several glasses of water the day before Avoid alcohol – particularly the night before

  8. TIPS – RACE DAY • Breakfast Eat a high CHO meal with lots of liquid Allow 2-3 hours to digest breakfast Relax after breakfast to aid digestion • Afternoon Race Eat normally up to 3-4 hrs before the race Eat a light CHO meal 3-4 hrs before the race Do not eat any last minute snacks • Glucose Drinks Energy drink (<8%CHO) 1hr before the start Drink water regularly before the start

  9. TIPS – DURING THE EVENT • Hydration * Use an appropriate system to supply fluid (eg Camelback) * Drink 40-60cc 30 minutes before the start * Start drinking early in the race – do not wait until you are thirsty * Sip of fluid every 15 minutes • Fluid Composition * Any glucose drink with 4-8% CHO with electrolytes will do * Avoid fructose drinks * Do not add salt • Nutrition. * Eat small quantities every 30-60 minutes

  10. TIPS – AFTER THE EVENT • Rehydration * Early rehydration is important * Avoid coffee, tea, and soft drinks • Nutrition *Start refuelling within 30 minutes and follow up with a large CHO meal within 2 hrs

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