Check out this lecture on Nutrition from the folks at Hammer Nutrition
Big Take Away Points that I seem to deal with often below around the video !
1) Calories OUT NOT=Calories IN (don't stuff your face ... focus on the race)
2) Hydration = 1 small bottle (15-20oz) an hour unless super crazy situation. Over hydration worse then under
* body weight/size and heat will add variables ... pacing for increased heat (slower in hotter) important
3) 180-280kcal / hr is good goal for most people. Bigger athletes or those adapted to high consumption may vary but need to consider liver's ability to process for energy use again.
3) Simple Sugars (Glucose, Sucrose) cause short boost but are limited in duration of effect and also in amount that can be processed per hour (<100kcal vs. 200+ for more complex carbs such as maltodextrin)
*** IE> Why using table sugar or Gatorade likely not good idea for most applications
4) you will have a custom 'optimal' fuel mixture ... GAME PLAY IT MULTIPLE TIMES
** also check out their Athlete's Guide to Nutrition Here
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Monday, March 5, 2012
Hammer Nutrition 15 Simple Ways to Improve Your Performance
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3 comments:
thanks
My nutritionist in long island also said the same thing that keeping your body hydrated will go a long way. It can also improve your performace.
If there were a magic key to maintaining healthy weight and lifelong good health it would have to be good nutrition. You can be a professional athlete or couch junkie nutrition is essential to good health. To obtain good overall health you should start by eating right. The importance of diet and eating right is certainly not new. Good Nutrition is crucial to losing weight. Athlete's Guide to Nutrition
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