Nutrition

{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"We only have enough fuel stores of glycogen in our body to provide us with energy at moderate intensity for around 1.5-2 hours and the oxidation of fat as a fuel source is inefficient. Therefore athletes rely on exogenous energy sources to provide fuel to the working muscles. When we exercise our gut is compromised with reduced blood flow, this makes eating whole food that contains protein, fibre and fat hard to digest. Energy gels, drinks, bars, waffles and chews are the most convenient and suitable way to provide the body with fuel when exercising for long periods of time."}]}]}

{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"The amount of carbohydrates you need per hour is very individualised. As a starting point use the guide below;"}]},{"type":"paragraph","children":[{"type":"text","value":"Under 1 hour = 0-30g of carbs per hour"}]},{"type":"paragraph","children":[{"type":"text","value":"1-2 hour= 30-60g of carb per hour"}]},{"type":"paragraph","children":[{"type":"text","value":"Over 2-3 hours= 60-120g of carbs per hour"}]},{"type":"paragraph","children":[{"type":"text","value":"1 x gel = 25-50g of carbs depending on the brand. Read more about what gel to choose "},{"type":"link","url":"https://aidstation.com.au/blogs/news/what-gel-should-i-choose","title":null,"target":null,"children":[{"type":"text","value":"here."}]},{"type":"text","value":""}]}]}

{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"Yes."},{"type":"text","value":" ","bold":true},{"type":"text","value":"Carb mixes are for providing energy, they contain some electrolytes however it is best to separate your hydration and energy into different products. The reason being is that for a liquid to be an available hydration source it should be around 5% carbohydrate. A carb drink mix is going to be at a much higher concentration than this and therefore you are sacrificing your hydration needs. Great options for hydration mixes are: "},{"type":"link","url":"https://aidstation.com.au/products/revvies-hydration-hypotonic-electrolyte-drink-wild-berry?_pos=5&_sid=f08c299c5&_ss=r","title":null,"target":null,"children":[{"type":"text","value":"Revvies Hydration - Hypotonic Electrolyte Mix"}]},{"type":"text","value":" or "},{"type":"link","url":"https://aidstation.com.au/products/dr-hydrate-all-in-one-drink-mango-passionfruit?_pos=1&_psq=Dr+hydrat&_ss=e&_v=1.0","title":null,"target":null,"children":[{"type":"text","value":"Dr. Hydrate - All-in-one Drink."}]},{"type":"text","value":""}]}]}

{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"The best gel for you is going to depend on several factors. These include Gender, training or event duration and intensity, dietary preferences and gut tolerance. "}]},{"type":"paragraph","children":[{"type":"text","value":"Female athletes have a higher rate of gut issues when consuming simple carbohydrates, fructose and maltodextrin. This can also be similar in those who experience gut health issues. Therefore, these athletes may benefit from choosing a gel that uses other forms of carbohydrates such as "},{"type":"text","value":"Huma Gel, Veloforte energy gels, Naak- Ultra Energy Puree, Muir energy- energy gel, UnTapped - Energy Gel  or Rawvelo energy gels ","italic":true},{"type":"text","value":"[ note that these contain fruit concentrates, which can contain some fructose]. These gels are also a good choice for athletes looking for a gel made from as close to real ingredients. "}]},{"type":"paragraph","children":[{"type":"text","value":"Another great gel option for those struggling with gut issues is "},{"type":"text","value":"Maurten Gels","italic":true},{"type":"text","value":". These are hydrogels, which means that they mayx allow for a smoother journey from the stomach into the intestinal tract. Hydrogels have been proven to work at reducing gut related issues in athletes at rest but research into reducing issues in the active athlete is inconclusive at the moment. "}]},{"type":"paragraph","children":[{"type":"text","value":"If you are competing in a longer distance endurance event you may also be looking to minimise how many gels you carry and therefore may be best going for a gel with higher carbohydrate concentration such as "},{"type":"text","value":"Precision Fuel & Hydration - PF 90 Energy Gel ","italic":true},{"type":"text","value":"which has 90g of carbs per gel, "},{"type":"text","value":" Maurten - Gel 160","italic":true},{"type":"text","value":" which has 62.5g of carbohydrates per gel, Styrkr - Gel50 Dual-Carb Energy Gel which has 50g of carbs per gel or Science In Sport (SIS) - Beta Fuel Energy Gel which has 40g of carbs per gel."}]},{"type":"paragraph","children":[{"type":"text","value":"Read more about what gel to choose "},{"type":"link","url":"https://aidstation.com.au/blogs/news/what-gel-should-i-choose","title":null,"target":null,"children":[{"type":"text","value":"here."}]},{"type":"text","value":""}]}]}

{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"The best electrolyte mix for you is going to mostly come down to what electrolytes you lose through sweat. The amount of electrolytes in your sweat can only be determined if you do a sweat test. This result would help you more accurately determine which hydration drink is best for you. A guide for general fluid loss is to weigh yourself before an hour training session and then straight after. Don’t drink anything during the session. The total amount lost in weight is your sweat rate per hour. For hydration purposes you want to replenish 150% of fluid lost in the next few hours. \n\nIn regards to those who are salty sweaters you may want to go for a hydration drink that is high in sodium such as "},{"type":"text","value":"Precision Fuel & Hydration - PH 1500 Electrolyte Drink Mix. ","italic":true},{"type":"text","value":"If you are a low salt sweater you could go for a more balanced mix of electrolytes such as "},{"type":"text","value":"Hyro - Electrolyte Hydration Mix - Mixed Bag or Koda Nutrition - Electrolyte Powder Mixed Pack. ","italic":true},{"type":"text","value":"Keep in mind that these are just electrolyte mixes, if you are looking to get some carbohydrates in through hydration you might be best suited to something like "},{"type":"text","value":"Tailwind Nutrition - Rapid Hydration Bag or Skratch Labs - Sport Hydration Drink Mix Bag.","italic":true}]},{"type":"paragraph","children":[{"type":"text","value":"If you’d like more help on selecting an electrolyte mix that's right for you please contact our in-house dietitian "},{"type":"link","url":"https://aidstation.com.au/pages/ask-ash","title":null,"target":null,"children":[{"type":"text","value":"here"}]},{"type":"text","value":". "}]}]}