Log in
What are the most common errors of popular triathletes when supplemented?
There are usually several errors that we warn through the consultations we receive and respond daily through social networks and web forms. Mainly they are problems with a type of product or that a specific strategy have been able to generate, which is why the user wishes to change the nutritional strategy by eliminating the type of product that thinks has not worked well. Gels and bars usually have a bad reputation, but also for some users they have drinks.
We could generally reduce most of the problems taking into account 4 main issues:
- Problems with the proportion of water and carbohydrates. Here it is not taken into account that the hydrates we ingest require a minimum amount of water, being 1:10 an orientative standard ratio. We must establish a minimum amount of water to drink well provided, if we cannot saturate the stomach, which can trigger stomach pains, gases and even a digestion cut with vomiting and/or diarrhea.
- Problems not to keep in mind that many products do not contribute only one nutrient. When defining the nutritional strategy with the amounts of carbohydrates and salts that we consider, it is not taken into account that, for example, a bar, a gel or a drink, in addition to containing carbohydrates, it usually contains salts and can contain other substances that we must provide and measure: as mainly BCAAS or caffeine. This can generate a salvage saturation causing digestive problems.
- Excess of caffeine. Caffeine improves our performance, which seems that it is not taken into account is that it has to be ingested in certain amounts and that there is a elimination time and that, in addition, this is quite prolonged. We can take to eliminate caffeine between 3 and 6 hours. Excesses with caffeine can generate dizziness, dehydrations and even heart problems such as tachycardia.
- Gels bidon. This is a very common practice in long distance triathlon. It tends to think that if you concentrate all carbohydrate needs in a gels drum and you are taking sips throughout the race your needs will be well covered. It is a measure that can lead to numerous problems, since it is very difficult to measure the amount of carbohydrates you are ingesting by sip. This can cause you to be ingesting too many carbohydrates at one time, which can lead to digestive problems, or that you are below and do not meet your needs. This practice also makes it difficult to be able to carry out a correct proportion between carbohydrates and liquid ingested.
By Jesús Sánchez Bas and Guillermo Olcina Camacho. Original Source: Triathlon magazine Photography credit: Paco goalkeeper
