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5 conseils sur la nutrition pendent un Ironman

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5 Ironman nutrition tips for the last few days before the competition

The optimal nutrition during the long distance triathlon is a big challenge. The needs of the athletes can be very different, so everybody has to find his own strategy on the day of the competition. However, the days before the long race day have a decisive influence on how your regime will ultimately turn out nutritionwise. Here below you find the most important tips of professional triathlete Ruedi Wild and more about optimization possibilities as well as possible stumbling blocks:

Carboloading
Due to the reduced training in the taper phase, the body needs less carbohydrates than during usual training phases. Therefore, the usual intake of carbs already leads to an increased replenishment of glycogen stores. Too large amounts of pasta, rice etc. on the pre-race day additionally burden the stomach for the competition and may lead to a feeling of fullness. Soft drinks are unsuitable because of fructose. Therefore, I use CARBO LOADER, basically after each main meal on the pre-race day to maximally fill up my glycogen stores.

Electrolytes
The electrolyte level, in particular salt (or rather sodium), is an elementary factor in race nutrition. It is crucial that the electrolyte balance is optimally prepared on the day of the competition. Except with main meals, for me pure water is taboo the last days prior to the race. Especially during training sessions, as it further dilutes the sodium concentration in the blood. During main meals I generously use salt, while instead of pure water I dissolve ELECTROLYTES TABS in the drinks or take SALT CAPS (approx. 1 salt cap per 0.5l).

NO Loading
Initially known as an insider tip, nitrogen oxide loading (NO loading) has spread widely in recent years, especially among professionals, thanks to broad scientific support. Among other things, it aims at increased oxygen transport and improved blood flow. In the pre-competition week NITROFLOW PERFORMANCE and RED BEET VINITROX belong to my daily supplements.

Dietary Fibre
The last two to three pre-race days I pay attention to a low intake of dietary fibres, because they put additional strain on my stomach during competition. My usually preferred foods such as vegetables, fruits or wholemeal products are practically completely eliminated and replaced by white bread, plaited loaf or rice.

Fructose
The high content of fructose in soft drinks and most available sports drinks has spoiled many of my long-distance competitions in the beginning. Stomach cramps or flatulence were the most frequent consequences. Even on pre-race days I do not take any soft drinks, fruits or fruit juices, while on race day the ULTRA COMPETITION is my favourite competition drink.

» Graphic overview about triathlon nutrition on race day

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Author: Ruedi Wild, professional triathlete

Flux sanguin

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The peripheral blood flow is crucial for the oxygen supply of the muscles

The peripheral blood flow, i.e. circulation in the outer zones of the body, is decisive for the oxygen supply of the muscles. Studies have shown that especially plant extracts rich in anthocyanins lead to blood vessel relaxation and expansion, and thus improve microcirculation. This effect positively influences substrate availability during competition, performance and the athletes' ability to recover.

Literature
Willems M. et al. (2014): NZ blackcurrant improves cycling performance and recovery in trained endurance athletes. 11 (Suppl 1):P14 https:doi.org/10.1186/1550-2783-11-S1-P14

Monoxyde d'azote

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Effectiveness of nitric oxide scientifically confirmed

Nitric oxide (NO) is a volatile, gaseous signal molecule, produced within the body. An increased NO formation causes a blood vessel dilatation (vasodilation, vasorelaxation), resulting in improved blood flow and enhanced microcirculation. An easing of tension in blood vessels is linked with enhanced vessel diameter, yielding an increased blood circulation. It is therefore not surprising that many athletes have looked at vasodilators to embellish their performance by improving blood flow and concomitant oxygen supply. And there is scientific evidence in support, indeed.

Studies prove the positive effect
The powerful performance increase by enhancing NO formation in the body has been shown for endurance as well as for high-intensity running bouts (1). The intake of 500 ml nitrate-rich beetroot juice (corresponding to 694 mg NO₃^-) during 6 days increased nitrate values in the blood from day 4 on and reduced at the same time systolic blood pressure significantly (124 vs. 132 mmHg, p<0.01). The exercise-induced gain of oxygen demand of the lungs was reduced by 19% during moderate exercise (p<0.05). Meaning that with less oxygen the same performance could be maintained, or in conclusion, with the same amount of oxygen a higher performance was achieved. This outcome is accounted for the vasodilative effect of the formed NO in the body and the concomitant improved microcirculation and oxygen supply. On day 6 of that very study a time-to-exhaustion trial at a fixed severe work rate was performed, too. The time to task failure was extended by a massive 16% from 9 min 43 sec to 11 min 15 sec (p<0.05) on average!
Follow-up studies confirmed these performance improvements with supplemental beetroot (2-7). These results suggest that NO induces an increased work load tolerance during endurance as well as during high-intensity anaerobic, lactic acid forming, sports! The potential performance benefits are also recognized by renowned institutions such as the Australian Institute of Sport, which ranges beetroot as an A-supplement.

Supplements to maximize NO synthesis
Maximising NO synthesis with several, also synergistically working mechanisms, in combination with the maintenance of normal blood flow, offers a unique dietetic performance and recovery support for ambitious athletes. SPONSER has two products in this area of functional supplements.

RED BEET VINITROX is a ready-to-drink flask with beetroot concentrate, providing 400 mg of naturally contained nitrate (NO3-), corresponding to approximately the content in 500 ml fresh juice. Besides NO3- as precursor and substrate of NO formation, the product provides also several other ingredients to facilitate NO synthesis: ViNitrox, CFM Nitro, the two amino acids L-arginine and L-ornithine, as well as the patented tomato extract Fruitflow in the needed dosage to maintain smooth blood flow and inhibit excessive blood platelet aggregation.
Use instructions: Minimally, take 1 flask about 3 hours pre-start, ideally another flask the evening or 6 hours before, depending on your starting time. In some studies intake was even advised during 4-6 days pre-race.

NITROFLOW PERFORMANCE is intentionally formulated without nitrate as a NO precursor. In contrast, it comprises a very innovative combination of multiple and various polyphenol-rich plant extracts, such as Montmorency tart cherry and New Zealand blackcurrant, both of which already several times clinically tested and proven on athletes. The incorporated plant extracts provide the body with precious polyphenols, whose antioxidative function protects cells during exercise, increases mitochondrial efficiency (fatty acid oxidation), and activate NO synthesis. The formulation is completed with L-citrulline and Fruitflow.
Use instructions: 1 sachet daily during about 5 days, about 3 h pre-start, and optimally 1 to 2 days after race.

Combination of both products
In praxis, both products can be combined for maximal efficacy. However, if gastrointestinal problems occur with the concentrated beetroot juice, the ingestion of RED BEET VINITROX at 3 hours pre-start should be omitted. Instead, try to take 2 times 1 flask on the pre-race day. Obviously, in strength sports the acute intake makes most sense for both products, prior to resistance exercise. This corresponds usually in several times' intake during a week. As outlined in the whole article the products should not be taken permanently, but purposefully prior to competitions or during intense and wasting training weeks. This proceeding will support your performance as well as recovery, without affecting training-induced stress adaptations of the body.

Further scientific details on this topic
» Mechanisms of Nitric Oxide (NO) Formation Targeting Maximised Athletic Performance (PDF)

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Literature
1) Bailey et al. (2009): Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. J Appl Physiol (1985) . 2009 Oct;107(4):1144-55.
2) Lansley et al. (2011): Dietary nitrate supplementation reduces the O2 cost of walking and running. Appl Physiol (1985) . 2011 Mar;110(3):591-600.
3) Cermak et al. (2012): Nitrate supplementation’s improvement of 10-km time-trial performance in trained cyclists. Int J Sport Nutr Exerc Metab . 2012 Feb;22(1):64-71.
4) Fulford et al. (2013): Influence of dietary nitrate supplementation on human skeletal muscle metabolism and force production during maximum voluntary contractions. Pflugers Arch - Eur J Physiol 465, 517–528 (2013).
5) Wylie et al. (2013): Dietary nitrate supplementation improves team sport-specific intense interemittent exercise performance. ur J Appl Physiol . 2013 Jul;113(7):1673-84.
6) Muggeridge et al. (2013): A single dose of beetroot juice enhances cycling performance in simulated altitude. Med Sci Sports Exerc . 2014 Jan;46(1):143-50.
7) Haider et al. (2014): Nitrate supplementation enhances the contractile properties of human skeletal muscle. ed Sci Sports Exerc . 2014 Dec;46(12):2234-43.

Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ

Interview Jan van Berkel

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Ironman athlete Jan van Berkel about his nutrition

Swiss pro triathlete Jan van Berkel is going to race Ironman Switzerland 2019, the very race he was able to win the year before. We were lucky to meet him and ask a few questions before the big day.

Jan, the first highlight of your season is about to start. How do you feel before the Ironman Switzerland?

I have been fully concentrated on this race for months now and I am very much looking forward to race. I am in a good shape. If someone wants to grab my title, he has to perform well - and deserves it.

What is special in your nutrition before a competition?

A NO-Loading with NITROFLOW PERFORMANCE² and RED BEET VINITROX is very important for me. Also, I try to reduce the dietary fibres a bit. I increase the carbohydrates three days before the race, but not excessively.

What are the most important food aspects in a long-distance competition?

Individuality: What works for me can be completely wrong for another athlete. And flexibility: In an Ironman there are always unknown situation that throw a nutrition concept overboard. If you stay within a rigid nutrition concept, failure will be guaranteed.

Your biggest nutrition misadventure ever?

At the Inferno Triathlon I used a bottle on the bike that was a bit mouldy. Since the bike has to be parked in the transition zone the day before the race, you can't get to this transition zone on the morning of the race. So, my bottle with the COMPETITION sports drink has already turned acid. When I opened it during the race, the liquid came out like shaken champagne! I therefore stopped at a fountain in order to stay hydrated on my way up to Kleine Scheidegg.

What are your favourite SPONSER products in your everyday life?

1. WHEY PROTEIN 94: High-quality proteins are the cornerstone of my regeneration.
2. PROTEIN LOW CARB BAR Chocolate Brownie: I dip it into homemade peanut butter and get probably the healthiest «Snickers» in the world.
3. ACTIVATOR: Because sometimes there is no good coffee around and sometimes you just need a caffeine boost!