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|
- Getting Tired faster
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.
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)
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
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
session and during the following hours (water, tea, infusions, soups, and
than spring water, and fresh vegetables, fresh fruits … during the meals that
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 …)
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…)
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))
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
disorders related to beverages
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
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.
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,
- Muscular and central
intake for long trainings:
after the first hour
supply of bcaa taken half way or every 2/3h (such as a recuperation drink…)
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.
journal keeps track of the food and sensations that are associated during
hiking, Racing, specific trainings reproducing race conditions (3h and +)
sample (130kms Transmartinique trail preparation)
disciplines such as endurance sports and outdoor running, trail running,
cycling, triathlon, swimming….
ultra trail, trails stages, marathons, 100kms, 24h….
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…
Cyclosport, Running attitude trail magazine, running 100%feminin, nutricycle.com, courirdeplaisir.com, nutritiondusportif, traileur outdoor zsport.com…..
various backgrounds (diet, coach, mind trainer…) for one purpose: to provide
simple and clear answers to each level of practice.