Endurance Event Hydration, Nutrition and

Recovery Strategies

HydrationOptimise hydration routine (urine colour charts and

use Osmocheck/Refractometer, fluid intake record/activity log/temperature & humidity

Ensure adequate hydration pre event (5-7ml per kg of body weight ml/kg in 4 hours prior to event).

Weighed prior to event in same condition as post event (aka showered in togs with wet hair ideally shower after and use toilet prior to weighing if possible)

Consume 1-1.5L fluid for every 1 gram fluid lost (via weighing pre & post event)

Drinks & food Choose good quality mineral water (Italian, Evian etc for higher

mineral content).

Coconut water is a natural electrolyte drink to consume daily (same benefit as processed electrolyte sports drink) (Kalman et al 2012).

Consume nuts for oils and mineral content.

Change biscuits to oat biscuit/oat cake banana & nutella.

Go for oats over wheetabix, salmon over smoked or lean turkey.

Ribena change to pineapple/blueberry/apple/cranberry juice diluted with water (add pinch of sea salt when required to replace lost salts)

Herbal infusion to aid digestion peppermint, fennel, mint, chamomile and green tea.

Accelerate RecoveryGreen Tea extract (Ichinose et al 2011)

Vitamin C combined with Vitamin E (Sureda et al 2013)

Probiotics (Berggren et al 2011)

Omega 3 (fish oils cod-liver oil contains Vit D).

Spirulina (reduce time to fatigue up to 24% and increase fat oxidation)

Apple Cider vinegar wraps on sore muscles (don’t use Ice impairs adaptations) Dilute if necessary. Anecdotal evidence only exists.

Replacing Body FluidMore water is lost during heavy sweating than

electrolytes. Thus water consumption is more important to normalise blood concentrations.

Thirst mechanism indicated a need to drink yet does not match the body’s hydration status accurately. Consume more fluid than thirst dictates.

Consume 1-1.5L fluid for every 1 gram fluid lost (via weighing pre & post event)

Post Event FeedingFeed every 30 minute post event to keep insulin

levels elevated to enable fast turnaround and recovery for following event. Article

At 74.1kg requires carbohydrate 44.5g/30min (50.5 oz/hr commercial sports CHO6% or 1/3 cup of raisins.

Eat salty food (Sodium rich ham, peanuts etc, potassium [2-4g per day] rich citrus fruits/juices, bananas, potatoes, milk and meat) (Baechle& Earle 2008) Chris has sufficient salt intake.

Sweat Rate CalculationSWEAT LOSS = PRE EXERCISE – POST EXERCISE +FLUID

CONSUMPED DURING EXERCISE

SWEAT RATE = SWEAT LOSS / EXERCISE TIME

(Dunford, M. 2010 )

Analyse the sweat rate pre competition in training to ascertain how much fluid to be replaced.

Mind tools(to optimise recovery)

Mantra

My body is accelerating healing

My body adapts easily to change.

With every breath I take I am recovering.

Hypnosis

Listen to recordings to acceleration relaxation and recovery.

Listen to relaxing music .

References

Baechle, TR and Earle, RW 2008 Essentials of Strength training and conditioning NSCA.

Dunford, M. 2010 Fundamentals of Sport and exercise Nutrition (Human Kinetics Fundamentals of Sport and Exercise Science Series). Human Kinetics Chapter 9.

Kalman. D.S. , Feldman, S, Krieger, D.R and Bloomer, R.L, 2012, Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men. Journal of the International Society of Sports Nutrition

Berggren, A, Ahre´n, I.L,Larsson, N. & O¨ nning, G. Randomised, double-blind and placebo-controlled study using new probiotic lactobacilli for strengthening the body immune defence against viral infectionsEur J Nutr (2011) 50:203–210

Antoni Sureda, A., Ferrer, M.D. Mestre,A,Tur, J.A & Pons, A 2013. Prevention of Neutrophil Protein Oxidation With Vitamins C and E Diet Supplementation Without Affecting the Adaptive Response to Exercise. International Journal of Sport Nutrition and Exercise Metabolism, 2013, 23, 31 -39 Human Kinetics, Inc.Spain 

T. Ichinose, S. Nomura, Y. Someya, S. Akimoto, K. Tachiyashiki, K. Imaizumi, 2011. Effect of endurance training supplemented with green tea extract on substrate metabolism during exercise in humans Scand J Med Sci Sports 2011: 21: 598–605 & 2010 John Wiley & Sons A/S

Wilmore, JH, Costill, DL, Kenney, WL. Physiology of Sport and Exercise 4 th Edition 2008