Nutrition During Exercise
Nutrition During Exercise
During exercise it is important to refuel your glycogen stores and replenish your fluid losses. A decrease in one and/or the other stock leads to a diminished performance.
During training it is important to ingest fluids at regular intervals to prevent dehydration. Fluid losses as little as 2% of body weight can reduce your performance by 10% or more. If you are not used to drinking during training, start by taking small mouthfuls as often as possible until you get used to it. Your goal should be to drink 600-1000 ml/hour. It is important to drink before you are thirsty!
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During training it is important to ingest fluids at regular intervals to prevent dehydration
Fluid during exercise
During training sessions lasting longer than 90 minutes, consuming a carbohydrate-electrolyte drink will be advantageous in helping to maintain energy levels and delay fatigue, as well as replacing fluid and mineral losses. Take frequent drink breaks during training. During competition, take advantage of the breaks and drink as much as possible.
What to drink
Water does not have the performance benefits of sport drinks, it merely replenishes fluid, not carbohydrates and minerals. Sports drinks are formulated to be more effective than water when fluid, carbohydrate and electrolyte replacement are necessary. Sports drinks also encourage athletes to drink more, which enhances rehydration. Sports drinks can be divided in three categories:
- Hypotonic drink
Amounts of sugars and minerals are lower than in body fluids and is therefore most rapidly absorbed by the body.
- Isotonic drink
Amounts of sugars and minerals are equal to the amounts in body fluids, and is therefore rapidly absorbed by the body.
- Hypertonic drink
Amounts of sugars and minerals are higher than the amounts in body fluids and is adopted slower by the body than a hypotonic or isotonic drink. Hypertonic drinks (cola, juice) can cause gastro-intestinal problems.
Maxim has developed Maxim Energy Drink electrolyte for use during exercise:
- Maxim Energy Drink electrolyte has been scientifically developed as a fluid, mineral and energy replacement formula for sports people. It contains the right amount of carbohydrates and minerals to optimise your performance. It is a hypotonic thirst quencher.
Food during exercise
Other than using drinks, you can also use solid foods to replenish carbohydrate stores. Some suitable snacks are:
- bananas
- filled rolls or sandwiches
- oatcakes, rice cakes
- Maxim Energy Bars (70% carbohydrates)
Another product for use during exercise is Maxim Energy Gel. This is a semi-fluid substance to be used as an ultimate energy booster. Maxim Energy Gel contains a concentrated source of glucose designed to fuel the body during hard physical exercise.