Further Information - Q&A from AIS

 
The following questions have been taken from the Q&A pages of the AIS Sports Nutrition website www.ais.org.au/nutrition/.

Loiuse Burke (Head of AIS Department of Sports Nutrition) and her team at the AIS have answered some of the most common and interesting questions. If you have questions of your own, log on to www.ais.org.au/nutrition/ and send them to us.


Triathlete

Q: “I have a short triathlon (300m/8km/2km) on the weekend at 4pm. What should I eat for lunch on the day and when should I eat it?”
A: I suggest you start the day with a breakfast which provides carbohydrate. Cereal, toast, fruit and a drink is a suitable option. Follow this up with lunch at about 12 noon. You might like to have a meal along the lines of sandwiches with lean meat and salad, toast plus a milkshake, pasta with tomato sauce or spaghetti on toast. At about 2pm, have a light snack such as a cereal bar, banana or honey sandwich to top up your carbohydrate levels and prevent you feeling hungry. Remember to have fluid (water, sports drink, cordial, juice) with these meals and snacks.

Cyclist

Q: “What are some good foods to take on long training rides?”
A: On long training rides, you need foods that provide carbohydrate, are easy to eat and travel well. Suitable options include bananas, plain sandwiches (eg honey, jam,Vegemite), cereal bars, sports bars (eg POWERBAR), fruit bars, dried fruit, jelly lollies and sports gels (eg POWERBAR GELS). Also remember to carry plenty of fluid. A sports drink is the best option but water, soft drinks and cordial may also be used.

Cyclist

Q: I am an elite cyclist. Last weekend I suffered cramps and had to pull out. What causes cramps and how can they be prevented and treated?
A: The exact cause of cramps is still a puzzle to sports scientists. The most likely causes are dehydration, over exertion or a poor blood supply to the muscle. Some people believe that abnormal blood levels of potassium, magnesium or calcium may cause cramps but current research suggests that this is unlikely. The following tips may help to prevent cramps:

  • Drink plenty of fluid while exercising. Begin each session hydrated by drinking with meals and snacks leading up to the session. Have a large drink (300-600 ml) immediately prior to commencing exercise. This primes the stomach and improves stomach emptying during exercise. Begin drinking early during exercise and drink regularly (every 10-20 minutes). Sports drinks are the best option.
  • Stretch before and after exercise.
  • Wear comfortable, loose clothing and optimise your biomechanics.
  • Acclimatise to hot weather to help minimise dehydration.
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