The racing season is about to begin, and aside from all the work involved in organizing them, it is very important to be aware of providing competitors with refreshments with technical and quality products, even if this means a higher cost for the organization.
The main benefits of choosing supplements are:
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Proper hydration: Hydration during a race is one of the most important things, especially when temperatures are high. But as you may already know, water alone is not enough, since what is truly important is the amount of it that we are able to absorb and retain. To optimize this, it is important to provide mineral salts (electrolytes), mainly sodium; therefore, in addition to water, we must provide the competitor with a good isotonic drink that complies with what is established by science (% and ratio of carbohydrates, sodium intake, etc.).
- Energy, optimal carbohydrate intake: another important thing that the aid station must provide is a good source of energy. By “good” I refer both to the choice and the combination of different carbohydrates, since the poor choice of these, along with competitive stress and elevated heart rates, are the main cause of gastrointestinal discomfort, vomiting, etc., in runners. This is the point where the dispute arises between “normal, real, natural…” foods and supplements like gels, bars, etc.Well, at a scientific level it has been proven that the best option for carbohydrate assimilation during a competition is the mixture of different sources taking into account the transporters at the intestinal level, that is, in practical terms we should combine sources such as glucose, maltodextrin, or sucrose (they share the same type of transporter) with fructose (absorbed by another type of transporter). But in addition, it's not enough to just combine them randomly; the estimated most optimal ratio is 2:1 between the first carbohydrates listed and fructose, and this, fortunately or unfortunately, can only be achieved with products developed and manufactured specifically to enhance performance, such as gels and isotonic drinks.etc. While “normal, real, natural…” foods fortunately or unfortunately have the composition they have, so we cannot control the types, the amounts, or the ratios of carbohydrates they contain.
- Be careful with fiber: fiber is a very interesting nutrient in our daily diet, but it is not the most suitable when we want to perform in a race, so we should avoid it. One of the problems with “normal, real, natural…” foods that usually appear at supply stations (raisins, nuts, dates, bananas, etc.) is that they contain this fiber in their composition, which often causes gastrointestinal problems for competitors. Products designed to enhance performance do not contain fiber.
- Be careful with nuts: nuts are a very energetic food, but they are not the best option for a snack, since most of the calories they provide come from the large amount of fat they contain (in addition to fiber, as I have already mentioned). Yes, healthy fat, but fat nonetheless, so they are not the best option to consume during competitions because they require a slower digestion process, taking blood away from the muscles and thus decreasing performance. Conclusion: we should take them as part of our daily diet, but not immediately before or during the competition.
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