Athletics, Skiing, Cycling, Mar - Nutrition

Sports and disciplines such as marathons, long runs in athletics, cross-country skiing, road cycling, long distances in swimming, biathlon, triathlon, etc., are mainly related to the overall endurance of the body. In these sports, the body is subjected to prolonged stress, requiring a large amount of energy. This is due to the depletion of glycogen stores in the muscles, and subsequently those in the liver. For this reason, the classic diet of athletes subjected to prolonged exercise is associated with the acquisition of a sufficiently large supply of carbohydrates in the body. This allows for continuous work of the body and overcoming long distances. In runners, up to 75% of the total energy is obtained from carbohydrates, and their body accumulates a reserve of about 1800 Kcal.

Nutrition during training

Due to the fact that training consumes a large amount of carbohydrates, it is advisable to increase carbohydrate intake by 10-15% compared to other sports. Also for marathoners, road cyclists, cross-country skiers, swimmers, etc., the need for fat in the diet is increased due to the long high energy consumption. As an energy source, fats in the body are found in fat deposits and as triglycerides in the striated muscles, which are mobilized for energy production when needed. For the protection of liver function are given mostly unsaturated fatty acids (mainly vegetable, lactic and fish).

In sports that are mainly related to general endurance, the following proportion is used:

• 60-65% carbohydrates - 11-13g / kg body weight per day
• 22-27% fat - 2-2.5g / kg body weight per day
• 15% protein - 2-2.5g / kg body weight per day
• total calories - 75-85Kcal / kg body weight per day  

Carbohydrates in the diet should be mostly polysaccharides(65-80% of the consumed carbohydrates), and of the simple sugars, the amount of ordinary refined sugar should not exceed 60 g. per day. (10% of sugar intake). Polysaccharides are sugars with a more complex structure and are broken down more slowly by the body, they also have a lower glycemic index. This means that they supply the body with carbohydrates more smoothly and maintain a stable blood sugar level. Simple sugars (oligosaccharides) deliver energy much faster and have a high glycemic index. Consumption of such foods releases a sharply higher amount of insulin, which can lead to a sharp drop in blood sugar levels. This condition is called the insulin effect and leads to a decrease in physical performance. For this reason, it is more appropriate for most carbohydrates during exercise to have a low or medium glycemic index.

Eating in the days before the race

In sports requiring long duration and endurance, the so-called carbohydrate supercompensation is made in the week before the competition . In its first part, it includes a low-energy diet for 3-4 days, to empty the carbohydrate depots. In the next few days, the carbohydrate intake (600-700 g) per day increases, at the expense of the intensity of the training.

Nutrition and reinforcements on race days

Before the race itself, it is good, if there is enough time, to make a carbohydrate breakfast of foods with a low glycemic index to maintain a stable blood sugar level. Such a breakfast may contain wholemeal bread, butter, apples, pears, bananas, dried fruits and more. In the absence of time, it can give carbohydrate reinforcement 10-15 minutes before the start, which includes simple sugars in the form of a drink.
During a long race it is advisable to consume energy drinks every 1-2 hours, containing an isotonic or hypotonic solution of simple sugars, vitamins and minerals, and ready-made amino acids. In case of cycling runs, marathon, cross-country skiing, swimming marathon, etc., it is necessary to provide food reinforcements over separate sections of the distance. This is usually done 3-4 times during the race.