{"id":17082,"date":"2022-08-30T15:48:54","date_gmt":"2022-08-30T13:48:54","guid":{"rendered":"https:\/\/www.220triathlon.com\/?p=111573"},"modified":"2022-08-30T16:07:13","modified_gmt":"2022-08-30T14:07:13","slug":"3-nutritional-strategies-to-maximise-your-race-performance","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/220triathlon\/rss_feed\/3-nutritional-strategies-to-maximise-your-race-performance\/","title":{"rendered":"3 nutritional strategies to maximise your race performance"},"content":{"rendered":"

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By James Witts\n \t\t<\/p>

Published: Tuesday, 30 August 2022 at 12:00 am<\/p>

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The races provide the perfect platform on which to<\/strong>\u00a0fine-tune your performance with a series of simple but speedy additions to your triathlon strategy. <\/strong><\/p>\n

And while there are myriad\u00a0ways to become a faster and more\u00a0efficient triathlete<\/strong><\/a>, you\u00a0should also consider some nutritional \u2018loading\u2019. Here are our top three, including their benefits and protocols\u2026<\/p>\n

Strategy 1:\u00a0Sodium bicarbonate loading<\/strong><\/h2>\n
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Benefit<\/strong><\/h3>\n

Sodium bicarbonate<\/strong><\/a> (baking soda) loading is a popular fuelling strategy prior to sprint-distance triathlon<\/strong><\/a>, the theory being that as baking soda\u2019s an alkaline, it raises the pH of blood. Why\u2019s this important?<\/p>\n

At this distance, you\u2019re generating huge amounts of energy anaerobically, which increases the blood\u2019s acidity.<\/p>\n

The bicarbonate, however, buffers out this acidity so you can dig that bit deeper into your reserves, meaning you can go faster for longer.<\/p>\n

Protocol<\/strong><\/h3>\n

Studies show that the optimal dose is about 0.3g per kg bodyweight. That means for a 70kg athlete, you\u2019re looking at 24g. You can weigh out the sodium bicarb before, mixing with water, or consume capsules.<\/p>\n

Just be warned that empirical and anecdotal evidence suggests sodium bicarbonate can lead to gastro distress<\/strong><\/a> for some athletes. Timing-wise, traditionally it was advised to take the bicarb 2-3hrs before your race or session.<\/p>\n

However, a study by Andy Sparks of Edge Hill University showed that peaking time for some individuals comes after just 75mins. Play around with this in training \u2013 and ensure a toliet\u2019s close by.<\/p>\n

Strategy 2:\u00a0Nitrate loading<\/strong><\/h2>\n
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Benefit <\/strong><\/h3>\n

Beetroots have been mooted as a wonder vegetable for a fair few years now<\/strong><\/a>, though the actual star is nitrates. Beetroot\u2019s just the vehicle to deliver nitrates, but other nitrate-rich sources are leafy greens like kale, chard and spinach.<\/p>\n

Why are nitrates so influential? The idea is that, when digested, nitrates within, say, the beetroot flow into a biochemical pathway in the body that converts them to nitric oxide, which helps with bloodflow and lowers blood pressure.<\/p>\n

Numerous studies have shown this boosts performance including a study by Katherine Lansley at Exeter University, who showed that subjects drinking beetroot juice for six days extended their treadmill run-to-exhaustion time by 15%.<\/p>\n

Protocol <\/strong><\/h3>\n

Beet-It<\/strong><\/a> is a popular nitrate supplement with each 70ml shot featuring 400mg of dietary nitrate. It\u2019s more palatable than you think and should be taken around 3hrs before competition to allow time for the myriad reactions to take place.<\/p>\n

One caveat: avoid anti-bacterial mouthwash as this has been shown to kill the bacteria that play a pivotal role in the conversion process.<\/p>\n