Hydration and fuelling on the move

Marathon carbohydrates

in Hydration and fuelling on the move

Which works best before and during a marathon: carbs in liquid or solid form? When I’m out on the lecture circuit, giving talks to runners preparing to run the marathon, I’m almost always hit with the same questions: how much carbohydrate do I need to take in during the race? Does it matter if the... MORE

Maltodextrin-plus-fructose drink

in Hydration and fuelling on the move

Carb combo drink produces most energy UK researchers have found that ingesting large amounts of two simple carbohydrates during prolonged cycling exercise allows for significantly greater conversion of carbohydrate to energy than ingesting one alone. Eight trained cyclists performed three exercise trials in random order. Each trial consisted of 150 minutes of cycling at 55%... MORE

Hydration: post competition fluid replacement

in Hydration and fuelling on the move

What is the best method of fluid replacement? Flavoured drinks are associated with enhanced fluid balance during exercise – even in those who claim to prefer unflavoured drinks. That’s the somewhat surprising conclusion of an Australian study investigating the effect of different drinks on preference and fluid balance in team sports. The researchers monitored fluid... MORE

High sodium drinks

in Hydration and fuelling on the move

Sodium, plasma and performance A high-sodium drink boosts blood plasma volume and endurance performance without compromising the body’s heat regulation systems, according to a new US study. Preservation of blood volume is a key factor in sustaining optimal endurance exercise, since it is critical for maintaining an adequate supply of oxygen and nutrients to working... MORE

Glucose

in Hydration and fuelling on the move

You can lead a muscle to glucose, but can you make it drink? You’ve been playing tennis or squash, or riding a bicycle, running, swimming, or rowing for an extended period of time without any trouble, when suddenly your muscles begin to feel tired and you’re not sure how much longer you can continue. Without... MORE

Fluid Replacement

in Hydration and fuelling on the move

Regular topping-up is far more than a matter of just quenching thirst The importance of fluids in sports nutrition is, thankfully, beginning to be recognised. This year, for instance, the exercise physiologist Ron Maughan was invited to give what was an excellent paper on the subject at the Sports Nutrition Foundation Symposium on the Young... MORE

Dehydration in sport: why it is vital an athlete...

in Hydration and fuelling on the move

How to prevent dehydration from seriously damaging your performance Many athletes dehydrate during competitive events, especially long ones, even when it’s not particularly hot. You can’t rely on feeling thirsty as a reminder to replace fluid lost through sweating – one of nature’s dirty tricks is that exercise suppresses thirst. Dehydration impairs both physical and... MORE

Carbohydrate mouthwash is ergogenic

in Hydration and fuelling on the move

Supplementary carbohydrate does not have to be swallowed or infused in order to exert an ergogenic effect. A remarkable new UK study has found that a carbohydrate mouthwash, rinsed around the mouth at regular intervals during a one-hour cycling time trial, led to a significant improvement in power output and performance time. Carbohydrate (CHO) ingestion... MORE


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