BEFORE THE EVENT
Glycogen storage (1 - 4 days before the event)
Glycogen storage facilitates the storage of carbohydrates in muscles to provide energy for longer durations.
However, carbohydrate loading is likely to increase body weight due to water retention. Carbohydrate loading requires a training taper. Athletes should reduce training levels for 2-3 days prior to the competition event. Failing to rest will compromise carbohydrate loading because the consumed carbohydrates will be used for the event so that less is available for glycogen storage. It is recommended that enough fluids should be consumed, especially water, as ±2.7g water is required to store 1g of carbohydrates.
| GOALS | GUIDELINES |
|---|---|
| Adequate amount of carbohydrates |
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| Appropriate carbohydrate sources |
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| Include protein |
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| Appropriate timing |
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The use of a supplement such as REIGNITE for glycogen storage has several advantages:
- Athletes may struggle to take in large amounts of carbohydrates and the intake of a fluid supplement is easier to digest than solid food. It also contains no fibre that could cause stomach upset. Its taste and convenient packaging are practical considerations.
- REIGNITE contains peptides which may assist effective glycogen storage.
PVM RECOMMENDATION
- Increase your intake of carbohydrates i.e. fruit, starchy vegetables (sweet potato, butternut and potatoes), starches
- Consume 1-3 portions of REIGNITE throughout the day
- Consume REIGNITE directly after training/the event because the uptake of nutrients is high, making it the ideal time for glycogen storage.
Pre-event meal (2-3 hours before the event)
The goal of the pre-event meal is to ensure that training is started with adequate energy levels (both ATP and glycogen), without experiencing gastro-intestinal discomfort. There are a few research based guidelines that the pre-event meal should preferably comply to. These are listed below.
| GOALS | GUIDELINES |
|---|---|
| Adequate energy |
|
| Stable blood glucose level |
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| Optimal hydration status |
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| Prevention of gastro-intestinal discomfort* |
|
*Gastro-intestinal discomfort includes any gut-related symptoms that cause discomfort e.g. diarrhoea, nausea, vomiting, flatulence, etc.
SAMPLE PRE-EVENT MEAL (2-3 hours before event)
1-1½ cup PVM MEALIE MEAL MIX + 200 ml fruit juice
OR
1-1½ cup low fibre muesli + 250 ml low fat yoghurt + 1-2 tsp sugar/honey/syrup+ 200 ml fruit juice
OR
1-1 ½ cup All-Bran flakes with 1 cup milk + 1 glass fruit juice + 1-2 scrambled eggs (little oil).
OR
3-6 slices rye/ brown bread OR 2-4 brown rolls
+ 5 slices lean ham OR 2 hamburger patties OR ¾ cup grated cheese (preferably low fat e.g. Mozzarella, Edam, Ricotta)
+ ½ cup salad/veggies (optional)
+ 1 large fruit (e.g. apple) OR 200 ml fruit juice
+ 2 tsp margarine / butter (spread thinly) or oil (e.g. olive oil) for meal preparation
OR
If not able to eat (e.g. due to nerves or unavailability of food):
2 portions FUSION
+ 1 PVM ENERGY BAR (optional)
+ 1 large fruit (e.g. apple/pear/peach) OR 200 ml fruit juice
To drink: Mineral water (plain/ flavoured) or plain water or diluted fruit juice (no sugar-containing carbonated drinks or large quantities of fruit juice, in order to prevent severe blood sugar fluctuation causing sluggishness/fatigue/poor concentration during competition)
PVM RECOMMENDATION
OCTANE 4.0 (take a few sips every now and again)
OR 1 OCTANE GEL + water
OR 1 PVM ENERGY BAR + water
OR a combination of above (Keep in mind, no more than 30-60 g carbohydrates per hour)
DURING THE EVENT
Research indicates that sports drinks containing carbohydrates, electrolytes and vitamins are significantly better absorbed than water. Water alone provides fluid replacement but not energy, electrolytes, vitamins and other nutrients essential for performance. Guidelines for choosing the optimal supplement are listed below.
| GOALS | GUIDELINES |
|---|---|
| Sustained energy |
|
| Stable blood glucose level |
|
| Replenishment of fluid and electrolytes lost |
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| Prevention of gastro-intestinal discomfort |
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| Support the immune system |
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| Increased concentration/ mental alertness |
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| Improved performances |
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| Shortening of recovery time |
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| Promotion of muscle synthesis |
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* Hypo- or isotonic refers to osmolality. Osmolality can be defined as the number of particles dissolved in water. Optimal absorption of fluids within the body is best when the solution equals the osmolality of interstitial fluids. Hypertonic solutions attract water into the gastrointestinal tract and may cause diarrhoea.
PVM RECOMMENDATION
There are various factors that influence hydration in athletes, making it impossible to prescribe fluid guidelines that will meet the needs of all athletes. The general recommendation is to drink according to thirst. You will have to determine the amount you are able to tolerate and to plan your intake accordingly. It is recommended to start with ± 500ml Octane 4.0 or 2 Octane gels with ± 500 ml additional water per hour. You may also add a PVM Energy bar or make use of a combination of different supplements. If carbohydrate requirements are met with sports drinks and sports gels, additional water may be taken according to thirst. Take care not to consume too much carbohydrates in the form of sports drinks, sport gels or sport bars during training or the event. Most people can tolerate 30-60 g carbohydrates per hour, without experiencing gastro-intestinal discomfort.
Example 1 for a 7-hour ride:
Hour 1: 50 g Octane (5 scoops+ 500-750 ml water)
Hour 2: 2x PVM Gels with 250 ml water per gel
Hour 3: 50 g Octane (5 scoops + 500-750 ml water)
Hour 4: 1x Bite Size Energy Bar (or ½ Energy bar) + 250 ml water & 1x 50 g Reignite + 400 ml water.
Hour 5: 50 g Octane (5 scoops+ 500-750 ml water)
Hour 6: 1x PVM Bite Size Energy bar + 250 ml water & 1x Gel + 250 ml water
Hour 7: 50 g Octane (5 scoops + 500-750 ml water)
*To make an isotonic 750 ml solution, add 7.5 scoops (75 g) Octane to 750 ml water
Example 2 for a 7-hour ride:
*Prepare an isotonic Octane solution in a 750 ml bottle: Add 7.5 scoops (75 g) Octane to 750 ml water
Hour 1: 250 ml Isotonic Octane + 1 Octane Chocolate Gel (100 mg caffeine) – drink Gel with 250ml water
Hour 2: 250 ml Octane + 1 Banana
Hour 3: 250 ml Octane + 1 Bite Size Energy Bar
Hour 4: *1x Sandwich with lean ham and 1 tsp butter OR 1 Energy Bar + 500ml water
Hour 5: 500 ml Octane
Hour 6: 250 ml Octane + 1 Bite size + 250 ml water
Hour 7: 2x Octane Gels + 250 ml water per gel
* As you compete for hours on end you might start feeling hungry. Consume snacks/light meals during your race keeping in mind not to exceed 30-60g per hour. Examples of light meals include:
- 1x 50 g portion Reignite recovery drink
- 1x Marmite/Bovril sandwich (white bread)
- Lean biltong/boiled eggs (Increase fluid intake with biltong due to salt)
- Peanut butter + Syrup sandwiches (white bread with thinly spread peanut butter)
- Lean ham with low fat cottage cheese sandwiches. Do not add butter or only spread thinly.
- Mash prepared with low fat/skim milk
- Banana bread with peanut butter spread thinly
- Flapjacks with low fat cottage cheese and syrup.
- Low fibre muffins – chocolate or blueberry muffins
- Butternut soup
- French toast with thinly spread peanut butter and syrup.
AFTER THE EVENT
The intake of carbohydrates and protein as quick as possible after training/the event is crucial for the recovery of glycogen stores and the repair of muscle tissue. This initial period after training/the event is called the window period during which the speed of nutrient uptake is fast. Guidelines for choosing the optimal supplement are listed below.
| GOALS | GUIDELINES |
|---|---|
| Glycogen re-synthesis/ replenishment |
|
| Protein synthesis/ building |
|
| Fluid and electrolyte replacement |
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| Immune system support |
|
PVM RECOMMENDATION
It is recommended to consume the following as quick as possible after the event:
– Training/competing ³ 90 minutes: 75 g REIGNITE RECOVERY DRINK in 600 ml water.
– Training/competing < 90 minutes: 50 g REIGNITE RECOVERY DRINK in 400 ml water.
Alternatively:
– 2 portions FUSION
If a supplement is not available or required, the following food intake is recommended:
2 Slices brown or white bread/ 1-2 hamburger rolls + 50g cheese/ 1-2 hamburger patties + water
If you struggle to meet your energy requirements or feel that you are not recovering well:
- Consume REIGNITE directly after the event/ training AND
- Consume FUSION MASS an hour after the event/ training
Balanced meal 1-3 hours after the event:
This meal is important for optimal replenishment, even more so when you are going to train/compete for consecutive days. It should contain both carbohydrates and protein. Remember to replace fluids lost during training (1-1.5 litre for 1 kg water lost during training).
SAMPLE MENU: POST-EVENT MEAL
1-1.5 cups cooked rice (preferably parboiled/Basmati) OR 1-1.5 cups pasta (preferably durum wheat type) OR 2 large potatoes, slightly cooled
+ 200-300g fish / chicken / lean mince / steak
+ 1½ cup mixed veggies OR 2 cups salad
+ 1 cup fresh fruit salad OR 200 ml fruit juice
Protein supplements are best consumed before bedtime because the release of growth hormones is highest at night during sleep and in the early morning hours. Growth hormones play a role in the lean muscle synthesis along with proteins. Protein provides the fuel, while growth hormones facilitate the process. Protein at night thus fuels protein synthesis during sleep. Protein supplements are only recommended when protein needs are not met through the diet or occasionally after strenuous training/competing such as the longer/tougher stages of a race. In such cases, 1 portion Protein XTR may be consumed 30 minutes before bedtime.
IMPORTANT NOTE
Please note that this is only approximate guidelines. For a more individualised diet plan (taking age, length, body structure, gender, dietary preferences, training, etc. into account) or any other nutritional enquiries, please contact our Registered Dietitian for assistance.
