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Training Overseas

9 January, 2013 | Written by Recuperat-ion Recuperat-ion

 As winter and rigor is settling down in our regions;
softness and good weather is starting on the other side of the globe. The
opportunity to exile in warmer latitudes rises for some nostalgic persons. Like Sylvain Sudrie who’s training in Tenerife right now. For
training in this type of regions, a good adjustment is essential (from several
days to several weeks). It´s time to take the opportunity to return to the
specifics of nutrition in a tropical environment.
Isabelle Ferrer – Recuperat-ion Sport
 

The problems

  • Getting Tired faster

Heat
affects the HR
. To avoid accentuating this phenomenon, we recommend to:

–        
Approach each training
session with a low fatigue level
. The first instruction is to have a good night of sleep
the night before training.
–        
Avoid overlapping
digestion and physical effort.
Digestion mobilizes a lot of energy, which
contributes to heat, and increases body temperature. It is better to start your
workout sessions when you have completed your digestion. In a case of morning training,
a light breakfast and easily digestible is enough (the carbohydrate load will take
place the day before)
–        
Start well
hydrated and maintain adequate hydration during exercise
. Training in warm
environments causes losses of about 1 liter of water per hour. It is not
possible to fully compensate these losses, but they can be compensated at a rate
of 0.5 to 0.8 liters per hour. Which is, indeed, the advisable quantity to
drink.
–        
Compensate
Mineral losses on the go to avoid ionic imbalances
. High heat is
accompanied by leakage of sodium through sweat and potassium through urine.
Solutions rich in sodium and potassium can compensate for mineral losses
related to thermoregulation.  Potassium leakage
is particularly high during a prolonged effort in a hot environment.
–        
Make sure to
hydrate correctly after each session
, in order to start the following sessions with a good
regeneration level:
1) Rehydration: drink immediately after each
session and during the following hours (water, tea, infusions, soups, and
broths….)
2) Remineralization: better drink mineral waters
than spring water, and fresh vegetables, fresh fruits … during the meals that
follow.
3) Neutralization of the acidity produced during
exercise
: training changes the PH of the body. To compensate the acidity
produced when exercising it is recommended to consume solutions rich in
minerals: drinks high in sodium-potassium like Recuperat-ion Sport, sparkling mineral water rich in
bicarbonates (Salvetat, San Pellegrino, Quezac …), alkaline PH food like
vegetables, fruits, plains dairy products or foods with anti-acids such as
algae (spirulina, chlorella, lithothamne …)
4) Reconstitution of muscle energy reserves: a
carbohydrate intake after exercise is essential. Chronologically: at first a little
effort drink rich in fast-release carbohydrates (glucose, dextrose, sucrose, ribose…)
or a little sweet snack (gingerbread…), then followed by slow-release carbohydrates
(cereals, pasta, rice, bread…)
5) Regeneration of muscle tissue: the resources
used to repair the muscle fibers are found in protein foods (plains dairy
products, Grisons meat, eggs…). You can also use dietary supplements that
contain amino acids or BCAAs. But an important point: the protein supply in the
muscle recovery is effective only if a sufficient carbohydrate intake
complements it simultaneously, as this recovery is “energy efficient”
(back to recommendations 4))
6) Conservation of tissue oxygenation (associated with
blood fluidity…) prioritize omega 3 – EPA and DHA and Vitamin E
. One
tablespoon of oil a day (rape, or isio4 or memo…) and an oily fish a week can
help meet the objective.
  • Increase of water loss through sweating

Start each training with a very diluted drink
rather than plain water (sodium and glucose help the flow of water in the body)
and drink in small sips every 10-15min. During long trips, take a solution rich
in sodium-potassium before starting and continue to do so regularly throughout
the workout. The soft drink St-Yorre is naturally rich in sodium and can be taken
as is (remove the cap the day before and keep it in the fridge to get a salted
flat water)

  • Digestive
    disorders related to beverages

Avoid ice
water and drink in small sips. The ideal temperature for consumption is 10-12 °
c. In case of shortage of water, you can disinfect water with Micropur tablets (do
not drink immediately, wait a period of 30 minutes).

  •  Change in
    taste

Nutrition is
different, due to the heat and moisture. The runner needs more salty, more freshness.
Also, for long trips, it is wise to test and try to adapt your body to a nutrition
based on fruits (such as watermelon, banana…). Nutrition bars also have a
different taste and texture. They are pastier and less easy to eat. Avoid bars that
are too consistent, too chewy, or that may melt with heat.

  • Heat-related
    saturation
     

After a more or less long period of time (4/5h) most sweet
refined foods are hard to digest, except perhaps coke and raisins, bananas.. Alternating
sweet and salted food can slow this saturation. For salty food, we can choose:
soups, noodles, natural peanuts, natural cashew, freeze-dried food, pretzels, plain
TUCS, mini bread toast – dried meat (Grisons, bressaola) or extra lean sausage,
cheese.

  • Muscular and central
    fatigue (nervous)

Plan protein
intake for long trainings:

–  Protein bar
after the first hour
– 1 protein
supply of bcaa taken half way or every 2/3h (such as a recuperation drink…)
  • Osteoarticular
    Pain
Overseas territories often offer steep reliefs,
which put a strain on the joints (knees, ankles, hips…). The flexibility of
the joints, tendons, and ligaments is imperative to avoid degenerative problems
(and especially difficult to fix). The effectiveness of glucosamine-chondroitin
supplements is universally recognized in the prevention and treatment of bone
and joint degeneration. We will select preferably sulfur (MSM) and silicon.
Omega 3 (see recommendations 6) will also play an important role in the
anti-inflammatory action. The earlier the cure starts, the better.
Tools
The food diary

The food
journal keeps track of the food and sensations that are associated during
hiking, Racing, specific trainings reproducing race conditions (3h and +)

Food Journal
sample (130kms Transmartinique trail preparation)
24/10/2010 Training session
Objective: recognition of a portion of the race on
30kms in 3:17h (550m D+)
Meal of the night before: pasta
Breakfast:
– Slices of wholegrain bread
– Butter
– Coffee
1h30 before:
– 1 protein bar
– Amino acids (3g)
During the race:
– Every 10 minutes: take a very diluted sport drink (105g
/ 2,5 l)
– At 1h45: dried fruits
– At 2h15: 1 banana + 1 glass of Coca cola + 1 glass of
water
Summary: Excellent sensations, light legs, no
digestive problems, no excessive thirst, a very fresh arrival
Sensation on the next day: good recovery
Information about the author:
David Padare is a dietician nutritionist specialized in preferred
disciplines such as endurance sports and outdoor running, trail running,
cycling, triathlon, swimming….
He accompanies many athletes in their diverse and varied challenges:
ultra trail, trails stages, marathons, 100kms, 24h….
Member of the AFDN (French Association of Dietitian Nutritionist) and
the nivernais network RESEDIA for the management of DIABETES and OBESITY, he
also put his knowledge to the treatment of pathologies such as obesity,
diabetes, heart disease, food allergies…
Find David in magazines such as Running Coach and Cyclo Coach
Cyclosport, Running attitude trail magazine, running 100%feminin, 
nutricycle.comcourirdeplaisir.com, nutritiondusportif, traileur outdoor zsport.com…..
Nuteoconsult is the structure founded to bring together expertise from
various backgrounds (diet, coach, mind trainer…) for one purpose: to provide
simple and clear answers to each level of practice.
Recuperat-ion – Hydration and Nutrition Experts

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