Re-fueling during Competition

Refuelling and rehydrating during exercise is a matter of experience, individuality, creativity, balance and taking advantage of any breaks to aid refueling. Each athlete needs to assess their needs and their opportunities to meet their needs. Some guidelines are listed below:

Make sure you are prepared and have a plan in place for refueling as the majority of athletes do not utilize opportunities to take on carbohydrate and fluids during events
Use training sessions to practise and fine-tune exercise refueling and rehydration techniques so that you are fully prepared and know what to expect when the big competition comes round.
Monitor changes in body mass during training and competition sessions. I loss of 1kg post exercise would indicate that you have lost 1 litre of fluid during the event.
Fluid intakes of 500-1000ml per hour are generally achievable during most sports.
In team sports, the athlete has an opportunity to drink when stationary and during breaks in play.
Make sure you have access to fluids during training and events.
For events lasting longer than 45mins aim to consume approximately 30-60g carbohydrate per hour to help refuel. This can be achieved by using sports drinks and mixes or carbohydrate gels.
·If stomach upsets occur look closely at your plan and adjust as necessary. This is why practicing and getting into the habit during training is essential.

To arrange a free Sports Nutrition presentation for your club or society and to find out how engaging the service of a dietitian can help your performance please contact info@peaknutrition.ie or call 0868252648.