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Sports Sessions: Your Nutritional Needs Before – During - After Diet on D-Day

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Sports Sessions: Your Nutritional Needs Before – During - After Diet on D-Day SPORTS SESSIONS: YOUR NUTRITIONAL NEEDS BEFORE – DURING - AFTER DIET ON D-DAY Last three days Two objectives in the last days: Hydration and carbohydrate loading! In the last three days leading up to the event, your diet must be digestible and thereFore low in fat, sugar and without alcohol. We recommend about 3000 kcal/day broken down into 15% proteins, 20% fats and 65% carbohydrates. Carbohydrate loading enables one to increase energy reserves (glycogen) and as a result, delay the glycogen depletion threshold, or the “wall”, during exercise. In order to maintain and reinForce energy reserves, the second last meal (that of the day beFore) is most important. Or the famous pasta party! *Fluid intake must be substantial: 2 to 3 L of water/day. Considering that 1 gram of carbohydrates requires 3 grams of water to be stored. Maximising carbohydrate reserves! The maXimum carbohydrate intake for a man is 8–10 g of carbohydrates/day/kilo of weight, i.e. up to 700 g of carbohydrates for a 70 kg man (as a reminder, 200 g of pasta = 150 g of carbohydrates)! On this basis, the following protocol is thereFore particularly adapted to maXimise carbohydrate reserves beFore exercise. The Isostar “Malto Carbo Loading” protocol consists in taking 3 sachets/day in the 3 days preceding the race. This intake of carbohydrates in the form of maltodeXtrin will provide you with 150 g of carbohydrates per day. Easy to digest, with a slight sweet taste and very hydrating due to its low osmolarity, maltodeXtrin is an essential ingredient in sports nutrition. Consuming Isostar Malto Carbo Loading in the 3 days beFore the competition will provide you with 150 g of carbohydrates or the equivalent of 200 g of pasta. In addition, drinking 1.5 L/day with this protocol will maXimise your hydration. What’s more, starch intake should be consolidated in the daily diet by consuming foods such as: quinoa, pasta, rice, potatoes; the aim being to get as close as possible to the maXimum intake that the body can assimilate. The meal of the last evening: Pasta Party! The last evening meal is the most imPortant to optimise muscle glycogen stores as 12 hours are necessary to transform carbohydrates into glycogen. One must consume: § Starchy foods: al dente pasta (cooked For 7-minutes) (300 to 400 g cooked), or rice (preFerably basmati) or potatoes cooked in water with the skin. It is possible to use grated cheese • Cooked or raw green vegetables in small quantities (100 to 150 g = 1 small plate) • 1 serving of poultry or fish or omelette or ham (100 g) • Bread • 1 dairy product • 150 g fruit salad or compote • 1 to 2 glasses oF water Avoid high-Fibre Foods (e.g. wholegrain bread, wholegrain cereals, etc.) and stimulant drinks (highly inFused coFFee and tea). Avoid unusual Foods to ward oFF digestive tolerance problems. Breakfast: last step beFore the race! Your breakfast should consist of foods you are used to eating in order to avoid Possible digestive problems that could be amplified by the stress of the impending start. Breakfast must be eaten 3 hours before the start! § a drink to rehydrate the body and allow For the mobilisation and elimination oF Fatigue toXins. Avoid coFFee that is too strong § a cereal product For the intake oF compleX sugars, muscle Fuel (crispbread, bread, rice or semolina-based desserts, pasta, etc.) • a protein product (a slice oF white ham, an egg, a piece oF meat). The presence oF proteins helps boost the neurovegetative tone and slow down the absorption oF carbohydrates, thus preserving them and regulating blood sugar levels • a dairy product – ½ skimmed (plain yoghurt, white cheese) For calcium and protein intake. • a fruit (compote, ripe Fruit) For vitamins, minerals and Fibre. Avoid Fruits that are too ripe or acidic. • a small portion of fat for the intake oF essential Fatty acids and vitamins A, D and E. • a little bit of honey or sugar for pleasure. ExamPle - 1 tea or sweetened inFused honey - 4 lightly buttered grilled bread toasts For more inFormation, read the Isostar File: What to eat for - 1 slice oF white ham breakfast before an endurance race? - 1 small bowl oF white cheese (20%) - 1 Fruit compote D-DAY 1 H -1: How to tackle the last hour? A proper hydration is a key perFormance Factor! The objective consists in starting your trail run with an optimal hydration. Your ally in the last hour will be the Fast Hydration drink or a Hydrate & Perform can. 1 hour beFore the start, drink your sports drink (pre-race drink) in small sips every 5–10 minutes. It will keep you hydrated and provide you with the necessary energy beFore the event. e.g. Fast Hydration Lemon D-DAY Your diet on the day of the race plays an important role in determining your success, as do the tough training weeks you followed until D-Day! Some studies show that eating during an endurance event conditions up to 30% of sports perFormance, so try not to miss this step. The best thing to do is to study the course beFore arriving at the starting line in order to identify the main challenges, and to be able to organise your energy intake accordingly. For instance, a gel will be all the more efFective if it is taken at the right time. During such a demanding event, nutrition cannot be improvised, it is important to anticipate it! What are your needs during exercise? During eXercise, one has two essential needs: hydration and energy intake. However, one’s needs will also depend on the intensity and duration oF eXercise (see diagram). ThereFore, iF you are engaging in an exercise> 3 hours, you will need an intake oF 90 g carbohydrates/hour. D-DAY Examples of your needs For an exercise> 3h Schéma à ne pas traduire This nutritional plan is only an example, do not forget to indulge yourselF: chocolate? A ham and butter sandwich? Bring your pleasure food along. RECOVERY The right habit at the Finishing line! 3 objectives: - RePlenishing water, mineral and vitamin reserves - Renewing energy reserves (glycogen) - Protein intake to repair micro-lesions The recovery stage starts as soon as the finishing line is crossed! ThereFore, as soon as the event is over, and for the neXt 3 hours, drink the Isostar Reload Drink which will provide you with all the nutrients you need: Ø 10 g of Protein for the maintenance and reconstitution oF muscle mass Ø 35 g of carbohydrates for carbohydrate reloading Ø Vitamins and minerals to compensate For losses due to sweating (+50% oF recommended nutritional intakes in Ca, + 34% of recommended nutritional intakes in Mg) What’s more, this savoury chocolate-flavoured drink is very easy to prepare. For more information, read the Isostar file: The key to quality recovery https://www.isostar.fr/La-cle-d-une-bonne-recuperation.html RECOVERY The meal aFter a race The meal following the trail running event must be balanced. It must include: - vegetables and fruit, rich in vitamins and minerals - starchy foods, which allow glycogen stores to be replenished - low-fat fish or red meat containing digestible iron (protein intake should not exceed 1.2 to 2 g/d/kg body weight at the risk of overloading the liver) - a semi-skimmed dairy product - low fat content but good quality fat (olive/rapeseed) SamPle menu: - A plate of raw vegetables + vinaigrette - A grilled turkey cutlet - Potatoes en papillote with a white cheese and chives sauce - A plain yoghurt + jam - 1 fresh fruit In order to neutralise the acidity produced during a trail run, one can consume sparkling water which will have a bufFering efFect. Examples: Vichy, Badoit RECOVERY How to manage the recovery week? During this rest period, go back to your daily diet. However, follow these few tiPs to maintain your lean body mass (muscles) without increasing your body fat to combine pleasure and balance. - Stick to 3 meals a day - 2 servings per day of meat, fish or eggs that are rich in protein and iron - 2 servings/day of cooked vegetables and 1 serving of raw vegetables - 3 portions of fruits/day - 1 portion of starchy foods (pasta, rice, semolina, potatoes) at each meal - At least 1 dairy product per day - Stay hydrated throughout the day Do not hesitate to include some pleasure foods but avoid doing so in excess: chocolate, biscuits, cold meats, fried food, beer.
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