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in this episode of nutritionist explains
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I'll be covering the changes you want to
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make well in advance in the days eting
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up to high rocks the morning of and
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during the race itself and how to
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recover like a pro as well I'm Jamie
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Wright and accredited nutritionist and
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if all that signs right up your street
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then why not subscribe to the channel
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and check out more of our nutritionist
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Explain series where we bring you the
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most up-to-date science-backed
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information tips and tricks to help you
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achieve your perfect performance
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prepping for a h Rox re well in advance
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it's great to really hone in and nail
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down the fueling strategies for that
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small window of time around highrock
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race itself but you can't ignore the all
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important prep time that exists outside
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of that window there are three elements
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I want you to focus on here the first
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being what's your fueling plan you're
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going to want to start the fueling
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process well in advance and that
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involves making use of two of our
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favorite friends on the channel beta
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alanine and creatine so what do you need
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to know about beta alanine when we're
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exercising lactic acid is produced this
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is often misinterpreted to cause that
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burning sensation that most of us have
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experienced one time or another isn't
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actually lactic acid that causes the
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burning feeling in our muscle but the
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byproduct of its breakdown and
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Metabolism you see we actually
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metabolize lactic acid to produce energy
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but when we do it produces these nasty
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byproducts which increase the acidity of
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the muscular environment thankfully we
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have a protein in our muscles called
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carnosine which helps to buffer these
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byproducts ultimately reducing that
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burning sensation and ensuring our
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muscles can continue to function at
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their best beta alanine raises the level
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of carnosine in our muscles and having a
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higher level of carnosine keeps a more
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neutral muscle pH and enables us to
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perform for longer and more consistently
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with beta alanine you'll want to start
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taking it well in advance of a race as
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it needs to saturate your muscles to
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have the desired effect I would
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recommend at least a few weeks if even a
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few months of consistent intake to
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ensure your muscles are s saturated
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you're aing for 5 to 6 g a day whether
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training or not and I would recommend
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splitting the dose alongside beta
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alanine I'd also recommend creatine
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creatine helps increase the availability
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of adenosine triphosphate or ATP for
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short this is the primary source of
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energy for muscle contractions during
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exercise this can help athletes to
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perform better during high-intensity
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activities allowing them to perform at
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the same intensity for longer and
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leading to improved performance and you
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need to approach creatine the same way
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you do beta alanine which is why I
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recommend you start introducing it in
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the weeks leading up to your re and
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keeping up with it thereafter for
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performance and Recovery benefits like
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beta alanine creatine also needs to
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saturate the muscle to have an effect
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you can achieve this by either following
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a loading phase or following a more
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consistent intake loading with creatine
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involves supplementing with higher doses
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typically 15 to 20 G over a 7 to 10 day
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period before reducing that down to a
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maintenance dose of around 4 to 6 G if
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you have a more sensitive gut you may
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wish to stick to the more consistent
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intake which would involve simply
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supplementing with four to six grams per
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day continually while it does take a bit
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longer to saturate the muscle it does
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reduce the likelihood of any gut issues
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the final element of prepping well in
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advance is experimenting with your
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fueling approach it's not a wise move to
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start trying out carbohydrate gels or
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even just introducing whole food
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nutrition in the more immediate time
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leading up to a Reus if you've never
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done this before start tring your
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nutrition re window which refers to the
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fueling approach in the 60 Minutes
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leading up to the re itself no I'd
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recommend at least a handful of times in
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advance of re day so that you feel
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really comfortable with it going into
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the re and it gives you one less thing
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to stress about and one more thing to
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feel confident in then you'll know
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exactly what works best for you the day
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is leading up to the r the primary fuel
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source our muscles use to perform is
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carbohydrate our muscles store
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carbohydrate as glycogen and use this
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throughout an extensive exercise session
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so the aim should be to top up these
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stores as best we can before exercise
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the recommendation to fill up these
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stores as best as possible is to aim for
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anywhere between 8 to 12 G of
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carbohydrate per kilogram of body weight
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a day for 1 to 3 days in advance of
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exercise if that seems a bit daunting
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researchers have also proposed 1 to 4
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gram of carbohydrate per kilogram of
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body weight per day as being plenty for
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people exercising 90 minutes per day or
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longer and who are looking to keep their
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glycogen stores topped up this is pretty
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perfect for H rocks given races will
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usually last around that 90minut Mark
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counter to more Health focused advice
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I'd recommend gradually switching to
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beige carbs like white rice white pasta
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and white potato do this over the few
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days leading up to high rocks as these
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are easier to digest and should reduce
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the chances of any digestive discomfort
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which you may experience when having a
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lot of whole grains and other complex
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carbohydrate sources that are much
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richer in fiber as for the night before
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I'd stick to something really simple a
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bowl of cereal with some lowfat milk
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some scrambled eggs on toast or even
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just a chicken past the dish the focus
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is to have a meal that'll digest very
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easily and won't be taxing your gut the
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next day the morning of the Rus firstly
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give yourself plenty of time before the
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re to get in some fluids and food I
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would recommend sipping on fluids
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throughout the morning even topping
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these up with electrolytes to ensure
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you're at the peak of hydration Before
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the Race begins 300 to 500 ml per hour
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should be plenty for most but a handy
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way to monitor your hydration levels is
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to Simply keep an eye on your PE color
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straw yellow is what you're aiming for
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if it's darker drink a bit more if it's
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clear drink a bit less you'll also want
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to have a really simple breakfast 3 to 4
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hours out from the re that isn't too big
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it could be similar to the mze for the
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night before or even try something like
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a cream cheese bagel with smoked salmon
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or peanut butter or honey and jam on a
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few slices of toast your body has an
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estimated maximal capacity for carboh
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hydrate uptake of around 60 G per hour
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and eating beyond that can lead to
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gastrointestinal distress 60 minutes out
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from race time this last 60 minutes
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before the race will help you gain the
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all important Edge over your competitors
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so what's the focus here immediate
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readily available Fuel and hydration the
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fuel will come in the form of
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carbohydrate and more specifically
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easily digestible carbohydrates having
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carbohydrates before exercise will
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provide a usable alternative fure source
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to your existing glycogen stores and
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extend your ability to perform without
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fatiguing here's a few ideas for food
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options that you might want to try a
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banana banana chips or other forms of
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dried fruit a bagel a flapjack or one to
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two pieces of toast with Jam or honey
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bananas are a great choice for more than
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just the carbohydrate content they're
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also a great source of electrolytes and
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help contribute to your fluid intake as
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well that brings me on to my next point
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for kneeling your High Rock nutrition
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and that's hydration you can check out
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all things electrolytes and hydration in
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this previous video we made but
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essentially you'll want to consider
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having coconut water or an electrolyte
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tab or even a powder mix and some water
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in the 60 Minutes leading up to the race
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I'd also advise keeping similar fluids
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close to hand during the race itself as
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well as you'll be sweating a ton and
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will need to replenish fluids and
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electrolytes as you go one final tip for
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your race is to consider caffeine
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research suggests between 3 to 8 mg per
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kilog of body weight elicits the
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greatest benefit for both performance
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and enhanced recovery when it comes to
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taking caffeine but I would suggest
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being more conservative with it and not
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loading yourself up with so much
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caffeine so that you start hearing
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colors and seeing sounds a serving a
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pre-workout or even a black coffee will
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do the job perfectly well but try this
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beforehand to see if this works for you
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and doesn't upset your stomach a final
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point that we'd like to touch on is how
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you can recover like a pro after the
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race you'll want to have yourself a high
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quality source of protein and pair that
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with a similar sized serving of
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carbohydrate to what you had before the
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race this is all intended to optimize
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recovery and ensure that your body has
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the pieces it needs to rebuild repair
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and adapt and that's how you should
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approach your hrock fueling let us know
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what you thought of this guide to
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fueling for hro and drop your comments
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and questions in the comment section
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below you can also let us know any other
8:19
topics or have any other questions that
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you'd like for us to cover or
