Nutrition and Hydration
Info Session
By Katrine Juel
It is not so far away!
Today
Event day!
Special diets

Information presented is intended for the healthy individual

Athletes requiring special diets eg. Diabetic, following ketogenic diets should
be especially aware of their eating plans during the event. See your
doctor/dietician!

Vegetarians- do we have any vegetarians here today?
What should you eat and drink?
??
Stages of Nutrition and Hydration
Stage
When
1. Training
Now 4 days prior to event
2. Before the event
4 days prior to event event
3. During the event
Start  finish
4. Recovery
Finish line 1 week after
1. Training
Now 4 days prior to event

Eat healthy varied diet- rich in fruits, vegetables and fibre

Despite common belief, you do not need to increase your protein intaketiming is what is important
NOTE:
Oxfam trailwalker will be a
stress on your body- so get
into the best possible health
you can be to make the
event the most enjoyable it
can be!
Eat healthy, varied diet no
need for supplements!
For Australian dietary guidelines, refer to:
www.eatforhealth.gov.au
1. Training
Carbohydrates are important

Low GI foods take a longer time to be absorbed and provide you with lasting
energy for an extended period of time. They should be the main types of
carbohydrates you consume (most of the time). Examples include:
Apples

Basmati or
brown rice
Baked beans and
other legumes
Milk
High GI foods should usually only be consumed after training (at ~30-50g
carbohydrate)
Sweet potato
1. Training
Post-workout meal

Muscles more responsive after training session- especially in older athletes

Post-workout meal is important and should include protein AND carbohydrates

Examples include fruit smoothies, a piece of fruit and almonds, breakfast cereal
with milk,
Sports bar, or
Flavoured yoghurt,
Chicken sandwich,
Stir fry with rice, etc.
1. Training
Daily fluid intake

Get into the habit of drinking enough water

Men at least 10 cups/day (2.6L)

Women at least 8 cups/day (2.1L)
Should increase on training days
NOTE:
•Drinking too much plain
water may result in a
dangerous condition referred
to as ‘hyponatremia’- to be
discussed on later slide
•Too little waterdehydration
1. Training
Fluid intake during training

Less than 50 minutes- water is adequate

Greater than 50 minutes, usually best to drink sports drink

Increase hydration

Makes you want to drink more (increase thirst)

Prevent low blood sodium concentrations
Important ingredients:
Water
Sodium
Carbohydrates
NOTE: Get into the habit of
drinking sports drink during
training- try different
flavours and stick with your
favourite
2. Before the event
4 days before  event
Today
Before the
event
Event day!
2. Before the event
4 days before  event

Get your body ready for the event- exercise less, eat more! (carbohydrate
loading)

Minimise stress: have everything ready in advance (food, pack, shoes etc.)

Relax!

Get your support crew ready 
2. Before the event
Carbohydrate loading

Exercise less and eat more carbohydrates

Aim for 10-12g/kg body weight/day  that could be 44 slices of bread!

Tips: eat low fibre, low fat, low-moderate protein, easy digestible
carbohydrates, sugar as a carbohydrate is okay

Up to 2kg weight gain is normal during carbohydrate loading

Drink water and/or sports drink

For more info, see
http://www.ausport.gov.au/ais/nutrition/factsheets/competition_and_traini
ng/carbohydrate_loading
2. Before the event
2-4 hours before

Low fat, low fibre, low-medium protein meal

Eg.
Pasta with low-fat sauce
Cereal with milk
Fruit smoothie
Toast with jam
3. During the event
Start  finish
3. During the event
Understand your teammates

There are people that want to finish quickly
??

There are people that like to enjoy the walk

Ideal race nutrition is different for everyone!
3. During the event
Everyone is different

Use your support team!

Do not carry unnecessary food items

What to eat?

What to drink?
NOTE: Do not try any new
foods.
You must have trialled
different foods during
exercise to find out what
works best for you
3. During the event
What to eat?

Foods you like and that make you feel good!  Preferably low in fat, low in fibre,
moderate in protein.

Get your support team to bring larger meals


Eg. Soups, sandwich with ham, breakfast cereal with milk, coffee (caffeine suits some,
not others), Milo, fruit, pasta, glass of soy milk, warmed mashed sweet potato, nutella
and jam wraps

Key points: not too bulky foods, not too high sugar content, incorporate protein
Carry some snacks.

Eg. Energy gels (preferred over normal sugar), energy bars/muesli bars, pretzels, trail
mix, bananas
3. During the event
What to eat?  SUGAR??!?

Simple sugars are OK but do not over indulge.

Ideal sugar concentration is 6-8% (concentration of most sports
drinks) Stomach gets emptied often enough- prevents discomfort

Good idea to consume a mixture of sugars- eg. Fructose, glucose,
sucrose. This is often found in sports gels and sports drinks.

Polysaccharides (eg potatoes, fruits) also good for endurance
exercise)
3. During the event
What to drink

Have two water containers- one for plain water and one for sports drink

Thirst is a sign of dehydration

DO NOT solely rely on water- risk hyponatremia

Hyponatremia is low sodium concentrations
Symptoms:
Similar to dehydration
Headache, seizures, nausea
lethargy, loss of energy
3. During event
What to drink?

Should drink sports drink

Sports drink contains:

Carbohydrates (max 8g/100mL)  for energy and aid hydration

Sodium  to aid hydration, replenish body salt concentrations

Water  hydration

DO not drink juices, cordials, soft drink etc. as this may lead to decreased gastric
emptying (stomach ache)
4. Recovery

Protein AND carbohydrates 30 minutes after event

Try not to sit down, I know it is hard!

Avoid alcohol

For example:
Fruit yoghurt
Chicken sandwich
Sports bar
Fruit smoothie

Continue to consume protein for the
next 24 hours for optimal recovery
Chocolate milk
Spaghetti with a
protein sauce
Summary

1. Training
 Healthy, varied diet, trial and error race day food
 Train and discuss food with your teammates

2. Before the event
 Exercise less, eat lots of carbohydrates, get
yourself and your support crew organised

3. During the event
 Eat trialed foods that work for you
 Ideally, low fat, moderate protein, low fibre, high
carbohydrate
 Drink sports drink!

4. After the event
 combine carbohydrates with protein