Hydration and fuelling on the move

Carbohydrate drinks

in Hydration and fuelling on the move

Carbohydrates and perceived exertion Does carbohydrate supplementation exert an ergogenic effect during marathon running? That is the question US researchers set out to answer in a study of 98 male and female entrants to the 1999 Charlotte Marathon and the 2000 Grandfather Mountain Marathon in Boone, both in North Carolina. The highly experienced (but non-élite)... MORE

Pre-race nutrition

in Hydration and fuelling on the move

You’ve just woken up on the morning of a 10-K race, it’s only an hour or so before it begins, and you’re hungry as hell – but you’re concerned that taking in food might hurt your performance. Should you avoid food altogether, simply sip some tea with sugar, or try to take in a bit... MORE

Seven secrets of hydration

in Hydration and fuelling on the move

Drink your way to winning performances If you want to perform at a high level, you need to drink. Water, that is. For each per cent of body weight lost due to dehydration, your performance slips by about two per cent, and a meagre two-per cent loss in weight can force your heart rate and... MORE

Fluid replacement: sports drinks

in Hydration and fuelling on the move

Are sports drinks suitable for interval workouts as well? By now, you know the familiar sports-drink story. If you’re going to be exercising continuously for an hour or more, quaffing a sports drink will help you perform better. Ten ounces of the stuff 10 minutes before you start – and then five to six ounces... MORE

Fluid replacement

in Hydration and fuelling on the move

How what you drink when exercising (and after) affects how much you drink It’s well established that dehydration can have detrimental effects on sports performance. For example, during endurance events such as the 10K run, 1% bodyweight loss through dehydration would result in a 2% decrease in pace. For the 30-35 minute PB athlete, this... MORE

Endurance running and ‘energy gels’

in Hydration and fuelling on the move

The slippery problem of taking in sustenance when you’re on the move. ‘Energy gels’ – concentrated, syrupy carbohydrate in a tube – are becoming increasingly popular with endurance athletes, many of whom believe that the gels can provide a surge of energy during prolonged races difficult workouts. Can energy gels really enhance performance? In past... MORE

Fluid replacement

in Hydration and fuelling on the move

If you’re exercising for an hour or less in moderate temperatures, taking in water may actually hamper performance Fluid replacement during exercise has long been seen as important for endurance performance, especially when the exercise is to be performed in the heat. That view still holds good when exercise of longer than an hour is... MORE

Drinking carbohydrate

in Hydration and fuelling on the move

Solving the problem of how to deliver the most carbohydrate with the maximum amount of fluid Research on sports drinks continues to move on apace – today’s formulas have changed radically since the first commercial formulations of the 60s and 70s. Much current interest is focused on ways of maximising carbohydrate delivery while not compromising... MORE

Guide to energy drinks

in Hydration and fuelling on the move

The role of sports drinks in an athletes diet Wander into any sports or health food shop and the chances are that energy drinks will be the most ubiquitous sports nutrition product on the shelves. But what exactly are they, what are the benefits and how should they be used? Andrew Hamilton explains.The primary purpose... MORE


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