AE Sports Nutrition

YOUTH CLIENT FOCUS

Poppy Clark - Pentathlete

Poppy came to us having experienced being a very good junior athlete but without knowing how to use nutrition strategies to support her health and performance.

We took Poppy back to basics with a health first approach, helping to break down some of the popular nutrition misconceptions out there.

Poppy became an AE client in February and we wanted to share the amazing progress we have made within just a couple of months! (see post)

It has been such a pleasure working with Poppy & we are delighted to continue to support her at the World’s & European’s this June. Listen out to hear how Poppy gets on!!

‘TO LOAD OR NOT TO LOAD' 🏃‍♀️🚴🏊‍♀️

Carbohydrate (CHO) loading is the protocol used by endurance athletes to maximise glycogen storage. Athletes are recommended to consume 8-12 grams of CHO per kilogram of bodyweight (g/kg BW) per day for ~48 hours before the event. It has been demonstrated that CHO loading enhances endurance performance by sparing the muscle glycogen stores and, as a result of, delaying the onset of fatigue 😴.

For example, an endurance athlete weighing 62 kg aiming to consume 12g/kg BW would need to consume ~744 grams of CHO per day. Swipe to see an example of how you can consume 750g in one day!

As you can see, this volume of CHO is not easy to achieve and while many love themselves a pasta party, there are some cons to be aware of…

- CHO loading has been well established to delay the onset of fatigue; however, no increase in initial speed has been found. Therefore, benefits are only found in durations of over 90 minutes and lower-intensity efforts.

- Additionally, many experience a feeling of heaviness following a loading phase increasing bodyweight, mainly as a result of increased water storage.

- Loading can also cause the onset of gastrointestinal symptoms, such as bloating, diarrhoea and nausea, therefore loading is not advised to those at high-risk of GI upset, without a period of time to train the gut prior to the event.

- Finally, many endurance athletes naturally consume a high CHO diet, therefore when the athlete tapers down their training in the lead up to the event, their glycogen stores will increase as a result.

To conclude, there is a plethora of research to support the use of CHO loading protocols prior to endurance events; however, there are certain variables as to whether we believe you should load or not. Here at AE Sports Nutrition, we would recommend using a personalised loading protocol if…

1) Your event is 90+ minutes long & performed at a low-intensity.

2) If we have tested or trained your gut in the extended lead up to the event.

3) If there is room in the athlete’s natural diet to increase CHO consumption.

Most importantly, never try anything new around event day!! 👈👈👈

The 'TRAIN LOW' strategy 🚵

If you're an endurance athlete interested in a personalised macronutrient training & event strategy, please get in touch to book your FREE 15-minute discovery call!

‘ON THE RUN' FUELLING 🏃‍♀️🏃

It is well established that endurance performance is enhanced when consuming both carbohydrates and water during events (when compared to water alone), offsetting fatigue by delaying the drop in blood glucose levels & avoiding dehydration. Research has also found that carbohydrate intake during exercise maintains cognitive function, better than water alone 🧠.

HOWEVER, during exercise our gastrointestinal system works less efficiently due to the diversion of blood flow away from the stomach and intestines, to the working muscles. This can cause cramping, discomfort & many other horrible symptoms 🤢; therefore, it is IMPERATIVE to trial snacks in training & to gradually train the gut if you continue to have bad symptoms.

So, we know we should consume carbohydrates during endurance events, but which sources of carbohydrates are most effective..?

- There are two main transporters of sugar in our gut - one transports glucose & galactose and the another, fructose - fruit-based sugar 🍌.

- Research has found that by feeding both transporters (glucose & fructose) you significantly increase carbohydrate oxidation & improve performance, compared to glucose alone 🍓.

- Therefore, sports nutrition guidelines recommend the use of multiple-transportable carbohydrate sources at a rate of 70-80 grams per minute to maximise endurance performance - AND don’t forget to hydrate!! 💧

Do you have any other snacks you love to have ‘on the go’? Please share these below!

NUTTY, CHOCO & BANANA OATS 🍌

This breakfast recipe is the perfect pre-exercise choice to ensure you are fuelled effectively. Consume this brekky 2-3 hours before exercising to provide a whopping 80g carbohydrate, over 20g fat & 35g of protein!

During endurance training, the body is continually burning a mixture of fat & carbohydrate. The lower your intensity of exercise, the more fat is used & the higher the intensity, the more carbohydrate is used. The average body composition stores approximately 140,000 kcal of fat but just 750 kcal of carbohydrate, therefore the onset of fatigue during endurance training is likely caused by depleted carbohydrate stores. By providing both carbohydrates & fats, you can ensure you are fuelling for your overall lower intensity pace, as well as providing fuel for hills & sprint finishes and importantly, offsetting fatigue - allowing you to train more effectively and as a result, maximise adaptations! 🏊‍♂️🚴‍♀️🏃

Recipes like these show that you don’t have to sacrifice taste for effectiveness! Let us know what you think 😋

AE ENDURANCE PROGRAMME 🏊‍♂️🚴‍♀️🏃

Already only 4 out of 5 spaces left 🤩 Message to book your free 15-minute discovery call today!!

In the mean time, take a look at what our amazing endurance clients have to say about working with AE Sports Nutrition 💬

NEW PERSONAL TRAINING DISCOUNT & TESTIMONIALS!!

Please message if you’re interested in booking your FREE taster session with Ellie or if you have any questions💪

Please re-share if possible 🙌

We are running an endurance nutrition support programme

If you have always wondered about how planned nutrition can support your training then please get in touch.

Nutrition is more than jump tubs of powders, it can enhance the whole experience!!

Do you currently compete in endurance events?

10k, half marathons, marathons, ultra marathons🏃
Cycling sportives 🚴‍♀️
Open water swims 🏊‍♂️
Triathlons 🏊‍♂️🚴‍♀️🏃

Have you ever wondered if working with a sports nutritionist could enhance your health & performance during training...? It DEFINITELY can when you work with qualified & experienced registered nutritionists!!📚🥇

Please take a look at the post above and get in touch via social media or through our website if you're interested or have any questions.

Book a FREE 15-minute discovery call today & let us take your performance to the next level in 2023! 💥