Sports Training & Nutrition Resources (07)

The Science of Bonking in Running, Swimming and Bicycling Races
This article explains the science of bonking during a triathlon race, or any high-endurance sport. It states that proteins, fats, and carbohydrates must be ingested to avoid bonking. Eating cinnabons, for example as it cites, is like plutonium on the body. Some carbs provoke bigger spikes, and more fat-packing, than others--they have what's known as a high-glycemic index. No matter where the extra calories come from, the average person totes enough fat to fuel a month's running at a pace slow enough for the oxygen necessary to burn it near-exclusively. It says to avoid "pasta parties," and to use proper timing when eating, always mixing protein and carbs.

Electrolyte Drink History
This article is about Bill Gookin, who came up with a combination of water, lemon juice, salt and sugar. This was the first Gatorade formula and electrolyte drink. Utilizing procedures of chemical analysis, Gookin set out to identify the components of the basic Gatorade formula. He found that he needed a solution of glucose (not table sugar) and the ions he was losing that was isotonic (the same osmotic concentrations as in body fluids and blood. An isotonic solution makes possible quick absorption of fluids and electrolytes without upsetting your stomach. If the sugar solution is too sweet or contains sugars other than glucose, it will draw fluids from the blood into the stomach, causing cramps, he found. The exact formula for Gookinaid is a "trade secret" but, in addition to sodium and potassium in balanced proportions, the mixture contains vitamin C. There are some other informative pieces in this article, which gives a history about electrolyte drinks.

Sports Nutrition Gear and Information for Runners
There are a few links here about nutrition for runners. There are nutritional guidelines for runners, as well as information to help you properly fuel for a race. That includes hydration and energy drinks and energy bars. There is an article about how to replace electrolytes and glycogen after a workout to prevent injury, and how to overall improve your condition after a race so you avoid injury.

Triathlete Race Day Sports Nutrition
Triathlon participants must eat healthy leading up to a race, especially on race day. This article covers what to eat for optimal performance. You can easily revamp your Ironman nutritional program into an ultimate eating and drinking plan to use during your next race. The article says that training preparation is the key to Ironman, but mastery of your race depends upon an understanding of your nutritional requirements. There are three dietary components to a triathlon event. You have to understand the variables that determine food and fluid intake; plan your diet for pre-race and race morning; and eat and drink during the race and after it is done.

Energy Bars and Sports Drinks
This WebMD article explores the use of energy drinks and bars in our society. Carbohydrates fuel muscles. For elite athletes, the timing of food intake is critical, the article states. Different amounts and forms of carbohydrates are best before, during, and immediately after high-intensity play. Energy drinks and energy foods offer convenient ways to meet these needs. For the rest of us, energy drinks and foods are just as convenient. The danger is getting too many calories. That's the biggest issue for weekend warriors, says Leslie Bonci, MPH, director of sports nutrition at the University of Pittsburgh Medical Center, in the article.