This episode of the Triathlon Nutrition Academy Podcast is with total legend and one of my favourite humans, Stef Hanson. Stef is the founder of WITSUP, which stands for Women In Triathlon, Sup?
To go deeper, listen to the Triathlon Nutrition Academy Podcast Episode 18: The Rise of The Female Athlete Interview - Stef Hanson for more!
Sweat testing is a way to measuring your sweat sodium concentration during exercise. Simply, we put patches on your skin, you exercise for a defined period of time and then take them off and analyse them. Combine with measuring your body weight pre and post, we can also calculate your sweat rate in ml/hr and then calculate sweat sodium concentration in mg/L of sweat.
In the field, we use sweat patches at certain sites on the body to calculate your sweat sodium concentration and then use mathematical equations to calculate total body sweat sodium.
Many things impact your sweat rate; genetics, your fitness level, intensity, the environmental conditions of the day, your pre-test diet – there are many things we want to try and control for to give you the most accurate results.
Many endurance athletes take salt tablets, but do we really need them? I spoke with the sodium and hydration master aka Alan McCubbin to break down everything you need to know about sodium, hydration and endurance exercise.
Here’s what we discussed:
Why is sodium is important for sports like triathlon?
Are there currently any guidelines around sodium replacement?
What research is currently underway to find some answers?
Most athletes are looking to be in peak physical condition for their A race. For endurance events like Ironman where you have to carry your weight across a long distance, performance can be improved with a good power to weight ratio. But it’s a delicate balance between being light, strong and fast and falling into a hole because you’ve under fuelled too aggressively to get there.
Here are my 7 Tips To Drop Body Fat While Still Maintaining Energy Levels And Performance Through An Ironman Build:
With Cairns Ironman just around the corner, I’m deep into writing race nutrition plans for our athletes. This morning on Coffee & Questions I wanted to share with you some strategies to assist with training and racing in the heat.
One of the biggest impacts of heat exposure when exercising is its effects on the gut. This is exacerbated when our core temperature gets >39°C
All of this happens with exercise – the longer and more intense – the worse it is. And it is...
A question I get asked frequently in the clinic – What do I eat before a race?
Generally, I'd suggest organising a specific RACE NUTRITION PLAN for your specific event as everyone is different, but here are a few general guidelines to help you get started...
What you eat before a race depends on how long you’ve got to digest and absorb it. If you have multiple hours (for e.g. Byron Bay OD which doesn't start to lunchtime), something heavier and more solid is probably going to be ok.
Compared to a shorter time-frame i.e. 1 hour or less, something smaller and easily digestible will work best. In saying that, everyone is different and you need to figure out what works best for you.
If you know you are a nervous racer and food sits in your stomach for a while, I'd suggest getting up a little earlier to ensure you have something to eat 2-2.5 hours prior to the race start.
Go for a smaller volume but...
Today on Coffee & Questions I run through...
Happy Fri-Yay !!
When it comes to Sports Drinks, there are far too many choices!
Which sports drink has the most electrolytes? Which sports drink has the most sodium? Which sports drink is isotonic? What sports drink has the least sugar? Which sports drink is the best for hydration?
And most importantly, what sports drink is the best choice for optimal performance? Let’s have a look…
Ultimately, we’re looking for a product that helps meet our fuelling and hydration needs. Sports drinks should be designed with a combination of different carbohydrates, electrolytes and of course fluid to keep you hydrated and performing at your best. But not all sports drinks are created equal…
As a general rule, most sports drinks contain between 6-8% carbohydrate. So, in 100mL of the product (made up to the correct concentration), they contain between 6-8g of carbohydrate. Anything higher can delay the rate your stomach empties...
We lose water on a daily basis. We exhale water when we breathe, we lose water through our skin as sweat and we excrete water in our urine. Without regularly replacing this fluid we become dehydrated. We can’t train our bodies to adapt to dehydration, unfortunately. It’s not something you can become good at. Even mild dehydration can have noticeable negative effects. Let’s take a look…
Perhaps the most noticeable effect of dehydration is a general feeling of fatigue. Being dehydrated is often the cause of headaches or headache-type symptoms such as reduced focus, dizziness, light-headedness, feeling tired and low mood. If you are feeling these effects, try drinking more water before jumping straight to taking painkillers.
As dehydration increases, mental performance decreases. There is a noticeable impairment in short-term and working memory and our visual-motor function. Dehydration also impacts concentration and the ability to...