Supplementation for Multi Sport Athletes

By Mark Harrison – Endurance Guru at Monster Supplements

When you perform in a sport that has multiple disciplines, you often find that your training day is made up of more than one session.When this is the case, it is important you give your body what it requires in order to perform at the level you need it to.

For example, you may have a weights session in the morning, followed by an evening run. It is therefore important to prepare your body in the best way possible so that you actually benefit from your session.

It is important to keep your body fuelled throughout the day with a good source of Carbohydrates. This will not only ensure that you replenish your energy stores, but it will also give your body fuel to help with the function of normal body processes, such as immune system support.

CARBOHYDRATES
Good sources of Carbohydrates would be; Oats, Brown Rice, Wholegrain Pasta and Sweet Potato. These are slower releasing Carbohydrates (Low G.I) which will ‘drip-feed’ your energy stores rather than giving them a short sharp sugary hit.

PROTEIN
It is also useful to get some Protein on-board. This will help with the repair and growth of muscle tissue. Although it isn't as paramount as it would be for strength athletes, it can still be beneficial for an endurance athlete. Some studies report that Carbohydrate-Protein beverages enhance subsequent exercise performance versus carbohydrate beverages. The benefits of Carbohydrate-Protein beverages could be due to influences on glycogen re-synthesis, protein turnover, rehydration, or perhaps a combination of these factors.

HYDRATION
The main thing to focus on throughout the day though will be hydration. It is important in endurance sport (especially multiple disciplines) to keep your body from becoming dehydrated. This is were supplementation can be a great help. Carbohydrate-electrolyte sports drinks are formulated to include Carbohydrates as an energy source to supplement liver and muscle glycogen stores, fluids to counteract the negative effects of dehydration, and electrolytes (mainly sodium and potassium) to replace losses through sweat and promote intestinal glucose and water uptake.

ELECTROLYTES
Electrolytes are important both during and after endurance exercise, especially sodium. Sodium is the primary electrolyte lost through exercise. Sodium offers several advantages when you are trying to rehydrate during recovery. It promotes voluntary fluid intake, which is important as it can sometimes feel uncomfortable when trying to rehydrate fully. It also maintains greater plasma and extracellular fluid volumes, as well as reducing urine output (which reduces water retention).

By following these tips, you could enhance recovery and bring about optimal performance in subsequent training sessions.

Mark Harrison's Suggested Products:

PhD Battery

High 5 Zero Tablets

Myprotein Recovery

 

Power Bar Ride Bar

About the Author

Hi Guys, My name is Mark and I am the Endurance Expert at Monster Supplements. I compete in many sports that fall under the endurance umbrella. My main sport is Triathlon were I have competed at World Championships in 2010 and many other major events around the UK. I run competitively from 5k up to Ultra distance events. I like to compete in more adventurous events taking in wild terrain and challenging environments. I have a degree in Sport & Exercise Science and am nearing the end of my Masters degree in the same subject. My role at monster is a nutritional product developer and nutritional adviser, so I am always happy to give advice on training, nutrition and supplements. I'm a firm believer in getting out of sport what you put in, so train hard, eat right and reap the rewards!
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