Life Time Fitness - Leadville Race Series

Fluid and Electrolyte Recommendations

Before exercise

• At least 4 hours before exercise, individuals should drink @ 2-3 ml per pound of body weight (roughly ½ liter for a 150 pound person) of water or a sports beverage.  This allows enough time to optimize hydration status and for excretion of any excess fluid as urine.
• No need to over hydrate.

During exercise

• Drinking fluids containing electrolytes and carbohydrates can help sustain fluid and electrolyte balance and endurance exercise performance.
• Fluids containing 6%-8% carbohydrate are recommended for exercise events lasting longer than 1 hour.

After exercise

• Rapid and complete recovery from fluid losses can be accomplished by drinking at least 16-24 oz of fluid for every pound of body weight lost during exercise.
• Consuming rehydration beverages and salty foods at meals/snacks will help replace fluid and electrolyte losses.

Diet recommendations

Pre-Exercise Meal

• Eating before exercise has been shown to improve performance.
• The pre-exercise meal should leave the individual neither hungry nor with undigested food in the stomach.
• Larger meals should be consumed at least 4 hours prior to the event and smaller meals near the event.
• Foods should be low in fat and fiber, high in carbohydrate , moderate in protein and familiar to the athlete.
• Athlete’s individual needs must be emphasized and the athlete should always ensure that they know what works best for themselves by experimenting during practice sessions.

During Exercise

• Research supports the benefits of carbohydrate consumption in amounts typically provided in sports drinks (6%-8%) to endurance performance in events lasting 1 hour or less.
• For longer events, consuming @ 30-60 grams of carbohydrates per hour has been shown to extend endurance performance.
• Consuming carbohydrates is especially important in situations when athletes have not carbohydrate-loaded.
• Carbohydrate intake should begin shortly after the onset of activity and at 20-minute intervals.

Recovery

• The timing and composition of the post-competition or post-exercise meal or snack depend on the length and intensity of the exercise and when the next intense workout will occur.
• Consumption of a carbohydrate meal (>65%) within 30 minutes after exercise will help replace glycogen stores.
• Including protein in a post-exercise meal may provide needed amino acids for muscle protein repair.

References

1. American College of Sports Medicine position stand: Exercise and fluid replacement. Med Sci Sports Exerc 39(2):377-390, 2007. Review
2. American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine position stand: Nutrition and athletic performance. Med Sci Sports Exerc  41(3):709-731, 2009. Review