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Lucozade & Sports Nutrition
 Good nutrition practices help to fuel physical activity, in addition to sustaining normal bodily functions and the growth development and repair of human body tissue. It is well accepted that diet can significantly affect performance, and that it is essential that you consume a diet that matches the demands placed upon the body.
Hydration
Exercise results in the production of excess heat within the body, which unless removed can lead to significant increases in body core and skin temperature. Sweating is the body’s primary mechanism of heat loss through evaporation. However, this also leads to loss of water/fluids and essential electrolytes in the sweat.
Water is essential for the body to function efficiently during exercise. If a significant amount of water is lost as sweat and not replaced, dehydration occurs leading to impaired performance. Dehydration of just 2% of body mass will result in a reduction in mental (concentration and reaction time) and physical (endurance) performance.
Dehydration is associated with the thickening of the blood due to a decrease in plasma, and as such puts increased strain on the cardiovascular system to maintain high blood flow to the exercising muscles. The resulting increased heart rate and decreased cardiac output contributes to the decrease in exercise performance.
The consumption of fluid and replacement of lost electrolytes is therefore critical to the safe and effective functioning of the body during exercise. It is also important to begin exercise in a hydrated state.
Hydration Tips
Before exercise:
Slow consumption of 5-7millilites of fluid per kilogram of body mass at least 4hours before exercise.
Consume fluids containing sodium to stimulate thirst and help the body to retain the consumed fluid
During exercise:
Fluid intake should match sweat and urine losses.
Drink larger volumes early in exercise and continue to drink smaller amounts throughout (approx 150ml every 10-15mins of exercise)
After Exercise:
Replace fluid and electrolyte losses – consume 1.5 litres for every kilogram of weight lost
Plain water is NOT the ideal post exercise drink as it stimulates high urine flow.
Consume drinks containing sodium - this replaces lost electrolytes, helps fluid retention, stimulates thirst and enhances absorption of carbohydrate in the small intestine.
Hydration Products:
Hydractive Drink Mix
Hydrate Drink Mix
Endurance
Endurance is the ability of an individual to maintain as high a work rate or exercise intensity as possible for the duration of their event.
Carbohydrate is the fuel choice of the brain, exercising muscles and central nervous system during exercise. Carbohydrate is stored in the muscles and liver in the form of glycogen. During exercise the body’s stores of glycogen become depleted leading to fatigue and reduction in performance. Supplementing carbohydrate intake during exercise helps to ensure that you have sufficient energy to maintain high work rate for the duration of the exercise.
It is recommended that you consume a high carbohydrate meal in the 3-4 hours before exercise to maximise the amount of stored carbohydrate available to the exercising muscles.
During moderate exercise consume 30-60g of carbohydrate per hour in small feedings to maintain exercise intensity and delay fatigue. Isotonic drinks, carbohydrate gels and energy bars and tablets provide suitable options.
During training the aim is to consume sufficient carbohydrate to support the training programme. During recovery, sufficient carbohydrate should be consumed to replace what has been used. As muscle damage impairs the rate of post exercise glycogen storage it is important to take into account that carbohydrate uptake will not be as efficient as normal.
Products:
Lucozade High Perfrormance Body Fuel Powder Stickpack
Lucozade High Perfrormance Body Fuel Powder Tub
Lucozade Energy bar
Lucozade Carbo Gel 45g
Lucozade Energy Tablet
Strength
Strength is the ability of an individual to produce maximal force against resistance. Strength is also associated with power and building muscle. Increases in strength are gained from effective resistance training in combination with suitable nutrition strategies, such as the use of creatine and protein.
Creatine is among the most widely used supplements used to improve athletic performance. It is most effective during sports or activities that involve repeated short bouts of of high intensity physical activity.
Creatine is a non essential dietary compound, which means that the body can synthesise it. Creatine is primarily synthesised in the liver from the amino acids Arginine, Glycine and Methionine. The daily dietary requirement of creatine is 2g. Half of this is synthesised by the body, and the remainder is derived from our diet. Key sources of creatine are fish, meat and supplements. Supplementation above this level seems to increase power during anaerobic, short duration, high intensity activities.
Creatine is traditionally supplemented via a loading protocol, where up to 20g per day during 5 days is consumed, followed by a maintenance phase of 3-5g per day.
Supplementation can also be based on body mass. Supplementation of just 0.07g creatine per Kg body weight on a daily basis will lead to increased creatine stores in the muscles. Creatine uptake and storage in the muscles is more efficient if it is ingested with simple carbohydrates.
It is important to note that approximately 25% of athletes have saturated creatine stores and so would not benefit from creatine supplements. Conversely, athletes who are creatine deficient due to poor dietary intake (eg Vegetarians) may benefit significantly.
There is no evidence of any adverse effects of taking creatine supplementation when it is consumed below or at the recommended doses.
Products:
Creatine Tablets
Creatine Tablets Case
Recovery
Recovery is the period immediately following exercise that allows the body to repair, regenerate and adapt for both short and long term gain. The ability to recover fully from exercise is important for all individuals.
The key nutritional requirements for recovery are:
Protein to help muscle repair and growth
Carbohydrate to replace that used during exercise
Fluid to replace that lost through sweat
Protein is key to repair and regeneration in the body whatever the sport. The recommended daily intake is 1.2 to 1.6g per Kg body weight. Key sources of protein are dairy products and meat. The timing of protein intake is crucial to repair and recovery. The critical time is immediately after exercise. It is recommended that you consume 15-20g of whey protein in the first 2 hours after exercise.
The benefits of carbohydrate and protein ingestion appear to be increased when the two are ingested together. Supplements are widely used to maximise protein and carbohydrate intake.
Products:
Lucozade High Performance Recovery Powder Stickpack
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