Q: I recently moved from running to the challenge of triathlons. I completed four events this season. Three sprint distance and one olympic distance event. I performed well for the sprints but the longer distance olympic event offered some challenges that I believe can be overcome with better nutrition during the event. I cramped up terribly during the run portion of the race. Can you recommend a mix of powerbar products which could offer a good caloric boost (carbs) and perhaps some electrolytes along with hydration? Thanks
A: Dear John - Thank you for contacting PowerBar. PowerBar has been the leader in sports nutrition since 1986 and we want to continue to provide you with the energy as well as the nutritional information to be great, no matter what the challenge.
Taking in carbohydrates while you're training or competing will enable you to perform at a higher intensity for a longer period of time. Consuming 30 to 60 grams of carbohydrates per hour is proven to boost endurance performance in exercise over an hour. Endurance athletes commonly use sports drinks and energy gels with water to meet their carbohydrate and fluid needs while training or competing. Higher intensity exercise burns carbohydrates faster.
Recent breakthrough sports science research shows that consuming a specific ratio of glucose and fructose carbohydrates (vs. glucose alone) can increase the rate at which the body can utilize ingested carbohydrate energy. Usage recommendations for serious training or competition can be increased from 30 to 60 grams of carbs per hour to 45 to 90 grams per hour.
PowerBar Gel and PowerBar Endurance sports drink, now featuring the new PowerBar C2 MAX high octane carb blend, are convenient in-game options for athletes to refuel with optimized carbohydrate intake. Training for or competing in endurance events without replenishing carbs is a recipe for disaster - once your glycogen reserves are depleted, your blood sugar will drop and you will have no choice but to slow down or even stop. Cyclists call it bonking and runners call it hitting the wall. No matter what you call it, if you are an endurance athlete, it's a physiological state you want to avoid.
Experiment with nutritional tactics during exercise or competitions -- differences between individuals and athletic disciplines can be significant. For an individualized nutrition plan for your pre-, during, and post-workout, please utilize the Event Nutrition Planner on the PowerBar website. This tool is helpful to determine how many carbohydrates and fluid is recommended during the training season and also for race day.
Remember rule #1: Nothing new on race day. |
