2011 Virgin London Marathon
Nutrition for Optimum Race Day Performance Chris McManus Sport Scientist Lucozade Sport Science Team
The most important variable is YOU! ‘Loss of fluid and reduction in the body’s carbohydrate stores are the two major causes of fatigue in
prolonged exercise’ FUEL and FLUID
Need States
Fuel - Carbohydrate
FACEBOOK : Chris – Lucozade Sport Scientist
Carbo - Loading “Increased dietary CHO in the 1-7 days prior to exercise is generally associated with enhanced performance when exercise duration exceeds ~90 min A.Jeukendrup
Marathon Completion Time: >2 hours......
SO HOW DO WE ACHIEVE CARBO – LOADING?
Carbo - Loading
Example of carbohydrate per day courtesy of UKA Nutrition Summary
Example of carbohydrate per day courtesy of UKA Nutrition Summary Factsheet
Example of carbohydrate per day courtesy of UKA Nutrition Summary Factsheet
Pre-race Meal • Pre-exercise meal 3 hrs before. • Exercise intensity 70% VO2max to exhaustion. • 98 g of CHO (a bowl of cornflakes and 2 slices of toast)
Schabort et al., 1999
Optimal Pre-Race Meal HOW MUCH CARBOHYDRATE SHOULD YOU EAT? • As a pre exercise meal 3-4 hours before, consume 2-4 g/kg BM (140-280 g for a 70 kg individual).
160 g of CHO
FACEBOOK : Chris – Lucozade Sport Scientist
FACEBOOK : Chris – Lucozade Sport Scientist
Fuel During the Race How much energy & fluid do you need? How much can you tolerate? Practice! Practice! Practice!
Runs > 1hr: 30-60 g of carbohydrate / HR 1 x 330 ml Lucozade Sport + 1 x carbo gel OR handful Jelly Beans
Fuel During the Race
and
OR
Hydration
Hydration
Hydration • Ideally consume 2 - 3 L per day. • Always start every exercise session well hydrated
•
Before: Drinking 400-600ml of water, sports drinks or other fluids in the 2 hours before exercise will help hydrate the body
• During: Sweat rate OR 300-500 ml/hr • Role of ‘Electrolytes’?
RACE DAY ESSENTIALS
UPDATED RACE MAP WITH DRINK STATIONS
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Nestle Pure Life Water Stations
Water available every mile from 3 miles onwards
Lucozade Sport Fuel Stations ORANGE Miles 5,10,15, 19 & 23
330 ml Bottle Made for runners
Lucozade Sport Carbo GEL Stations ORANGE Miles 14 & 21
Tear top Sachet 30 g carbohydrate Wash down with water PRACTICE
Lucozade Sport Support 1. Don’t be afraid to ask TODAY! 2. Comprehensive WEBSITE (www.lucozade/sport/running) 3. Performance Zone at the EXPO
Recovery
Recovery The hypothesis behind recovery:
Process of getting the body back to baseline ‌ Carbohydrate
Fluid PROTEIN
Recovery “window of opportunity� Recommendations: Consume 10-20 g of protein within the first 60 minutes after running. Preferably combine 1.0-1.2 g/kg BM of carbohydrate. Example food portions: 415 g Baked Beans = 20 g of protein 300 ml skimmed milk = 10 g of protein 1 Lucozade Recovery drink = 10g protein + 22.5 g Carbohydrate
Questions? • Facebook : Chris – Lucozade Sport Scientist • Twitter : Chrismcmanus1
• Video / Presentation / Food pictures
GOOD LUCK!