Sports Nutrition

With an increase in Sport Science research and especially knowledge within the realms of nutrition it is becoming more and more apparent about the benefits that can be derived from correct fuelling during sporting activities. Our body stores approximately 90 minutes worth of glycogen, which we gain from eating Carbohydrates and use as readily available energy. If exercise is performed to a high intensity this 90 minute window may reduce. Therefore in sports that last over an hour it could be useful to take additional food or drinks to delay the onset of fatigue, reduce the risk of injury and enhance performance.

Energy bars, drinks and Gels contain electrolytes, important for the function of the body during exercise. By sweating and expending energy we use up natural stores of electrolytes therefore using Isotonic products before and during sport can greatly offset the effect of fatigue or cramp. Professional cyclists who may burn up to 8000 calories a day, riding for 4-8 hours, the increasing popularity of Ultra-running events and triathlon have all seen a rise in usage of more advanced nutrition strategies to ensure athletes can perform way beyond the 90 minute Glycogen window.

As well as duration, extreme conditions such as heat, humidity or altitude can all place higher demands on the body’s ability to carry out exercise. Sports nutrition plays a key role in ensuring these conditions do not adversely affect the athletes performance. Some advice suggests in the days before competition to increase carbohydrate intake as the nervous energy or tension associated with competitions can hamper digestion nearer to the event. Therefore taking electrolytes and replacing vital nutrients such as Sodium, Potassium, Magnesium and Zinc, with products such as Phizz effervescent tablets can help prepare the body for intense competition.

During training it is suggested that you practice with the products you are likely to take on race or match day. It is important that your personal taste is catered for. If the best product on the market is advertised but is Orange flavour and you hate oranges, it is unlikely to be the best product for you! Make sure you do like the flavours and practice using them before competition day to prevent any sickness or digestion issues.

Following exercise the fuelling process is not over and for adequate recovery it is important to take on board products that contain protein such as IR90 Injury Recovery Formula, which improves collagen synthesis after exercise. During exercise our muscles will undergo small micro tears due to the strenuous activity. To promote better healing of these tears, prevent injury and enhance recovery before the next training session or competition a recovery product is extremely valuable. Experts state that the ideal time to take a recovery product is within 20 minutes of completing exercise as this has been found to be when muscles can absorb products most effectively.

Adequate sports nutrition both before, during and after exercise can be a highly effective method of reaching marginal gains in sporting performance whatever your level of competition.