1 / 10

NUTRITION and HYDRATION for club paddlers

Explore nutrition, hydration, supplements, and terminology for optimal energy production in paddling sports like SUP. Learn about energy sources, basic diet, hydration tips, and race day strategies to enhance performance.

theobald
Download Presentation

NUTRITION and HYDRATION for club paddlers

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. NUTRITION and HYDRATIONfor club paddlers

  2. SUPPLEMENTS • Ergogenic Aids (eg ginseng, royal jelly etc) • Vitamins • Minerals and trace elements

  3. TERMINOLOGY • DIET – your eating habits and food consumption • NUTRITION – effectiveness of your food consumption in providing energy to the working muscles

  4. ENERGY PRODUCTION • Carbohydrates (CHO) and Energy Energy is obtained from the glycogen (CHO) stored in the muscles and liver It is sufficient for 70-80 minutes without replacement at normal marathon pace • Rate of Energy Production Low intensity energy from glycogen and fatty acids; high intensity only from glycogen Harder you work the quicker the glycogen stores are used up

  5. BASIC DIET • CHO intake – > 60% • Fat intake – 25-30% • Protein intake – 10-15% • Timing of refuelling after exercise • Meal Times – fit round training sessions • Rest Days – top up CHO

  6. HYDRATION • Fluid Intake. 2.5 – 3.5litres/day • Fluid Loss during exercise. 0.5-1.2litres/hr • Cold weather – CHO replacement more important • Hot weather – dilute CHO solution (2.5%) • Regular fluid intake avoids dehydration • Dehydration of 1% body weight reduces power capacity; 2% reduces it by 10-20%; 5% by 30%. Major cause of fatigue

  7. TIPS – BEFORE A RACE • Nutrition Do not try new foods Eat meals high in CHO (pasta, veg, fruit etc) Avoid massive meals the day before – load gradually over the week before • Hydration Increase intake over the week before Drink several glasses of water the day before Avoid alcohol – particularly the night before

  8. TIPS – RACE DAY • Breakfast Eat a high CHO meal with lots of liquid Allow 2-3 hours to digest breakfast Relax after breakfast to aid digestion • Afternoon Race Eat normally up to 3-4 hrs before the race Eat a light CHO meal 3-4 hrs before the race Do not eat any last minute snacks • Glucose Drinks Energy drink (<8%CHO) 1hr before the start Drink water regularly before the start

  9. TIPS – DURING THE EVENT • Hydration * Use an appropriate system to supply fluid (eg Camelback) * Drink 40-60cc 30 minutes before the start * Start drinking early in the race – do not wait until you are thirsty * Sip of fluid every 15 minutes • Fluid Composition * Any glucose drink with 4-8% CHO with electrolytes will do * Avoid fructose drinks * Do not add salt • Nutrition. * Eat small quantities every 30-60 minutes

  10. TIPS – AFTER THE EVENT • Rehydration * Early rehydration is important * Avoid coffee, tea, and soft drinks • Nutrition *Start refuelling within 30 minutes and follow up with a large CHO meal within 2 hrs

More Related