Marathon D-15

Dominique Chauvelier’s advice

While you’ve been doing at least three or four outings a week, it’s time to take a break. Under no circumstances should you consider making up for any lack of training.

Your body needs to regenerate and erase all traces of intensive preparation, so you don’t arrive tired on the competition day. Take the opportunity to spend time with your family, do some DIY, do some gardening… in short, forget about running for while.

Marathon D-7

Dominique Chauvelier’s advice

If your last long outing took place on D-15, an encore reduced by a third is welcome at D-7. Take advantage of this outing to test your equipment and nutrition. The rest of the free time is used to rest: short 15-20 minute naps with legs elevated, relaxation, stretching…

The OVERSTIM.s advice

Don’t change your eating habits, but don’t eat too much, and think about foods that contain vitamins and antioxidants: fruit, vegetables… Remember to stay well hydrated, drinking 1.5 L of water every day.

Marathon D-4

Dominique Chauvelier’s advice

That’s when I do my last little session. I start with a 30-minute warm-up, then move on to 3 repetitions of 3 minutes at marathon pace, recovering 2 minutes between each.

Marathon D-3

The OVERSTIM.s advice

It’s time to fill up on energy ! In the 3 days leading up to the marathon, it’s essential to build up yours energy reserves (muscle glycogen) to improve your stamina and endurance.

The consumption of Malto antioxydant, made up of 94% slow carbohydrates, is a great way to boost your energy reserves without having to eat a lot… no more big plates of pasta that require a major digestive effort!

Every day from Thursday to Saturday, drink 1.5 L of water with 150 g of Malto antioxydant. In addition to increasing your energy reserves, Malto antioxydant helps keep you well hydrated before the race and provides vitamins, minerals and antioxidants.

At mealtimes, eat starchy foods in reasonable quantities and avoid fatty, high-fiber foods to promote digestive comfort.

Marathon D-2

Dominique Chauvelier’s advice

Find a little time to prepare your bag so that you don’t forget anything and can feel relaxed on competition day.

Here are a few essentials: your running outfit, a pair of running shoes, a change of clothes with a little more warmth, 1 old sweater, 1 GSP cardio watch, 4 pins or a number belt, your race number or pick-up form, 1 form of ID, 1 license or 1 medical certificate, your race supplies (OVERSTIM.s energy gels, waiting drink, etc.).

Marathon J-1

Dominique Chauvelier’s advice

I recommend a light jog to work up a sweat and feel good mentally. After a long journey, it also relaxes the legs and helps the intestinal transit.

Avoid walking too long in the marathon lounge, especially if you’ve been waiting a long time to pick up your number.

Your dinner should be light and easily degestible, so avoid fatty, high-fiber foods. Beware of the traditional pasta party, where the pasta on offer is often overcooked and served with fatty sauces.

The OVERSTIM.s advice

Remember to make your Gatosport, You’ll get more sleep on the morning of the event, and have a digestible breakfast adapted to your energy needs

Anticipate the preparation of Gatosport if the marathon takes place far from home, and don’t forget it at home!
For dinner, for example, you could eat pasta al dente + tomato sauce + chicken breast + yoghurt (with milk or soy) + fruit compote.

D-Day marathon

Dominique Chauvelier’s advice

In my day, we got up very early to eat pasta again! Aberrant nowadays! Now, with the Gatosport, you save sleep time and have a balanced, energetic and, above all, easily digestible breakfast!

Warm up slowly for about ten minutes, until you start to sweat slightly. Cover up with an old sweater until you reach the starting line, to avoid catching a cold. Place yourself in the starting locker that corresponds to your level.

Don’t get carried away by the crowds and the euphoria of the start, or you’ll pay for this over-rev at the end of the race. As soon as you enter the airlock, do a few static stretches.

This long waiting period before departure is often stressful and energy-consuming. So take the opportunity to drink your Boisson d’attente. A few metres after the start line, throw your old sweater on the sidewalk and it will be collected for charity.

Here you are, your challenge is coming true. I’m so proud of you!

The OVERSTIM.s advice

Your pre-race breakfast should offer progressive energy and hight digestibility. With its specific, balanced nutritional intake, Gatosport is the solution for the best starting conditions.

Consume 1/3 to 1/2 Gatosport on its own, accompanied by water, tea or coffee. Easily digested, it can be consumed up to 1 hour before departure.

Your complete marathon nutrition pack

Your diet in the days leading up to your marathon, and on D-day with your pre-race breakfast and refreshments, will condition your performance.

The pack marathon OVERSTIM.s. precisely meets the high energy requirements of a marathon.

With no preservatives or colorants, OVERSTIM.s sports nutrition products are of the highest quality and will help you avoid heartburn and digestive problems. They will accompany you in the days leading up to the event, as well as during and after your marathon.

So take up the 42.195 km challenge with the pack marathon OVERSTIM.s.

Should you really finish your meal 3 hours before a race or long training?

One of the most applied rules, and probably one of the least well-founded! A full meal actually takes much longer to digest. In 3 hours, the digestive effort is at its maximum… and the available energy at its minimum! In fact, it’s just as inadvisable to set off on a full stomach as on an empty one.

The feeling of a “settled” stomach reassures many athletes, giving them the impression of being able to hold out longer and be more efficient. However, exerting oneself when the body is in the throes of digestion inevitably leads to digestive disturbances that are detrimental to the athlete.

It’s better to play around with the composition of your last meal than to force yourself to eat it several hours before departure.

What foods should I avoid before a race or long training session?

The last meal should be as energetic and easily digestible as possible. Here is a non-exhaustive list of foods to avoid or limit before an event:

• Viennoiseries, pastries.
• Excess jam, butter and spreads weigh down the stomach.
• For savory breakfast aficionados, deli meats, sausages and cheese should be avoided, as these foods are very fatty and have a long residence time in the stomach.
• Tightly brewed coffee, large quantities of coffee, highly infused tea: these can cause digestive problems and accentuate dehydration during the event.
• High-fiber foods such as walnuts, hazelnuts, oat bran, oat flakes, wheat bran, wholemeal breads, unripe fruit, berries (passion fruit, blackcurrants, redcurrants, raspberries, blackberries, etc).
• Foods containing lactose, such as cow’s or goat’s milk, yoghurt, butter, fromage frais etc.

What’s the ideal last meal before a race?

Before a race such as a cyclosportive, triathlon, marathon, half-marathon or trail, your last meal should fulfill two objectives:

• Replenish your energy levels by topping up your glycogen stores.
• Limit digestive problems during the race.

Your last meal before the race must be :

• rich in carbohydrates and provide good-quality protein,
  
• easily digestible and easily assimilated,
• low in fat,plow in fibre (avoid wholemeal bread, fruit juices or raw fruit).

Most importantly, your nutritional protocol (what you eat and when you eat it) must have been validated beforehand during training. No tests on the competition day!

The Gatosport (energy cake) OVERSTIM.s is the ideal last meal before an endurance effort. It meets all the criteria of digestibility and complete nutritional intake.

Did you know? Gatosport (energy cake) is the first energy cake on the market, created in 1982 by OVERSTIM.s.

The many advantages of Gatosport (energy cake) OVERSTIM.s compared to a traditional breakfast:

• It has a high energy content thanks to its complex and simple carbohydrates.
• It provides good quality protein.
• It’s easy to digest, preventing intestinal problems during the race and leaving you in full possession of your resources.
• It can be consumed up to 1 hour before the start of the race, thanks to its high digestibility. You’ll benefit from an appreciable sleep gain so you can rest properly on the last night before your competition.
• If you’re on the move, you can prepare your Gatosport (energy cake) in advance. It keeps for 3 to 4 days in cling film.

Is the pre-race meal different for each type of event?

Whether breakfast precedes a half, marathon, ultra-trail, cyclosportive or triathlon, the main principles remain the same : digestibility and a sufficiently complete composition including complex and simple carbohydrates and good-quality proteins.

On the other hand, the quantity can sometimes be different: marathon runners (for example), given their longer energy expenditure, will need to eat a slightly larger pre-race meal (maximum 1/2 Gatosport).

The need for free-radical-fighting antioxidant nutrients may be greater for longer events.

How to manage your pre-event meal on the road?

If you don’t sleep at home, you can prepare your Gatosport (energy cake) in advance, and keep it in cling film for 3 to 4 days.

Another alternative is Spordej an energy cream version of Gatosport (energy cake). It requires no cooking and can be consumed 15 to 30 minutes before the start of the race.

Spordej is a quick-to-prepare, energy-boosting and easily digestible preparation for everyday use.

Simply pour the desired amount of Spordej into a small bowl and mix with water or a plant-based drink (almond, hazelnut, rice, etc.). Ready in a matter of seconds, it’s the solution to the headache of the last meal before your event.

Spordej also accompanies you on a daily basis during training periods and is perfect to consume :

• Before a morning workout
  
• Before a session during your lunch break
• After work if you’re planning a late afternoon workout
• Before a late workout if you’re not sure whether to eat a full dinner or just a snack

Reflexes are diminished, and headaches can occur. In the event of insufficient water, the muscles heat up while less hydrated fibres can be torn. Poorly hydrated tendons get inflamed – this is called tendinitis.

If less fluid circulates in the blood, blood gets thicker, and thus the perfusion of muscles during exercise is less efficient. If the body lacks water, the heart beats faster (tachycardia). One interesting number should be noted: if the body loses 1% of its weight in water, we lose 10% of muscle power. Hence, a 70 kg athlete who loses 2 litres of water, or 3% of his weight, sees his power drop by 30%.

Mechanism:

Muscle contraction itself produces heat (like the pistons of an engine) and therefore a loss of water. By sweating, the body loses water. And climatic conditions can exacerbate dehydration: the sun, ambient heat. If it’s hot and humid, dehydration is magnified because the main means for lowering temperature is disrupted: sweat evaporation. And if it’s humid, sweat won’t evaporate.

Preventing dehydration:

Drink before, during and after a sporting activity. Here are the main rules so that during exercise, water intake quickly reaches the muscles:

-drink little by little from the start of the activity

-if the drink contains salt (sodium), muscle cells are better hydrated (salt retains water)

-if the pH of the drink is close to 7, liquid in the stomach reaches the muscles faster

-The most effective drinks to prevent dehydration during exercise are mineral drinks

-A key rule: during exercise you must drink before you get thirsty, because when you’re thirsty, that means the body has already lost water.

Scandinavian dissociated diet or Modified Dissociated Diet?

You know the Scandinavian dissociated diet (SDD) that has been followed for almost 35 years. Its aim is to reduce the body’s glycogen reserves for 3 days in order to create a state where the body is depleted of them. Then we increase our intake of carbohydrates for 3 days so we produce an effect of overcompensating glycogen reserves to have plenty on the day of the race.

It turns out that the modified dissociated diet (MDD) meanwhile maintains a normal carbohydrate level for the first 3 days, then increases them the last 3 days with an almost identical effectiveness as the SDD (1). Moreover, from a practical point of view, the MDD is easier to follow and it limits possibilities for error if the dieter does not follow it strictly.

Here is the MDD protocol to implement:

• From D-7 to D-4: Maintain the normal amounts of carbohydrates consumed during meals, according to how you eat normally. However, choose low Glycemic Index (GI) carbohydrates, easily identifiable using the tool on the www.diabete.fr site (2). This includes grain bread, whole wheat or rye. Complete or semi-complete starches (rice, pasta, refined wheat, couscous, quinoa). Choose steamed or boiled sweet potatoes instead of potatoes.

Make sure you increase your intake of proteins and vegetables.

Add 2 tablespoons of extra virgin oil, rich in omega 3: rapeseed, linseed, walnut, gold of pleasure (cameline) oil cold on your vegetables/starches, and cook with extra virgin olive oil.

Between theory and realities, ambiguities

The SDD and MDD recommend increasing low GI carbohydrates by 1/3 the last 3 days. Now we bring back these last by eating more grains and fibre-rich whole starches. The problem was that pre-race nutritional recommendations encouraged a low intake of fibres in order to ensure comfortable digestion.

• D-4 to D-1: Increase you intake of carbohydrates by about 1/3 with medium/low GI ones. So how do we get these GIs without the fibre that comes with them? Here are some solutions:
• We can cook classic pasta “al dente”. We can undercook starches (basmati rice, quinoa, couscous, wheat, etc.), then eat them cold in salads, thanks to the starch retrogradation phenomenon, lowering the food’s GI (3).
• Starches should be served with easily digestible vegetables that are not part of the list below. The vegetables help reduce the GI of the starches eaten.
• You can also add 1 to 2 tablespoons of cold olive, rapeseed, linseed, or virgin walnut oil to the starches to reduce the GI.
• Cooking should be as simple as possible, without any spices, herbs or condiments, and little fat.
• Below is a recommendation table of foods to limit.
• Drink 2L of water a day.
• D-1: Eat normally, being careful to eat foods you have a good digestive tolerance for. Do not try out any new foods (at a restaurant, for example). Do not consume alcohol, which could have a dehydrating effect.

The role of Maltodextrin in the modified dissociated diet

3 days before the event, we recommend consuming a drink based on Maltodextrins, for several reasons:

• To complete intake of carbohydrates for the MDD without having to increase portions of starches.
• To prevent excessive consumption of carbohydrates to avoid intestinal fermentation that causes bloating, discomfort, sleep disturbance and increased risks of faster digestion during the event.
• To ensure an ideal hydration level (Maltodextrins involve swallowing from 1.5 to 2L of water a day).
• To intake antioxidants (Vitamin C) in some Maltodextrin-based drinks. Vitamin C plays a role in prevention against oxidative stress connected to the sports event.

Final advice, vegetables to limit before a competition

This non-exhaustive list identifies the vegetables that could cause digestion problems for events, and you should therefore avoid them before an event:

Garlic, all cabbages, celery, artichoke, cucumber, sweet pepper, leeks, leek greens, radishes, horseradish, salsify, fennel, chives, onions, shallots, dried vegetables, Jerusalem artichokes, Chinese artichokes, whole potatoes, turnips, sorrel, spinach, raw vegetables, peas, cooked tomatoes

References:

(1) According to the study by Sherman et. al. (1981) the glycogen content of the gastrocnemius (or more commonly called “calf”) practised by muscle biopsy punctures differ little between the SDD (210 μmol.g-1) and the MDD (204 μmol.g-1).

(2) Glycemic index: http://balance-glycemique-diabete.timelab.fr/balance

(3) When an amylase food is cooked and cooled, it produces the starch retrogradation phenomenon that lowers the food’s GI.

Salt and endurance

Endurance sports trigger salt loss through perspiration, and it can often be considerable (1). Someone moderately trained, who practices 1 to 2 hours of activity every 2-3 days, loses between 1.8 and 3.6 grams of sodium chloride (NaCl) during the activity. That means 700mg of sodium every hour.

Most waters naturally have an intake of less than 50 mg/L of sodium (2). Thus, we understand that water alone will not be enough to compensate for the loss of sodium during activities that last more than 2 hours. Although there is no exact value because many parameters influence it, we can agree that an average intake of 450mg of sodium per litre of water is needed to offset the losses that endurance athletes undergo.

Water contains on average 50mg of sodium per litre

An athlete’s needs are 450mg of salt per litre

What role does sodium play?

Sodium is an essential mineral for life. It regulates the distribution of water between the intracellular and extracellular environments.

Why is this so important? Because the human body is made up of 60-70% water, and these H₂O molecules are in almost all the organism’s biochemical reactions. Human beings cannot survive more than 3 days without water.

Body water will always go from the most concentrated to the least concentrated sodium medium: this phenomenon is osmosis.

When an athlete works out, salt loss through perspiration is not compensated: water consumed can no longer play a role in hydration. Disturbances in the fluid balance may cause hyponatremia (blood sodium deficiency).

On the other hand, hyperhydration can also cause this phenomenon of hyponatremia. If we follow the same logic about osmosis: over-consumption of water will dilute the sodium in the body. Thus, the cells try to absorb more water to get more sodium, and oedemas will occur.

What are the consequences of a hyponatremia/sodium deficit while working out?

If the salt loss is not compensated during long workouts or from intense heat, this could lead to the appearance of hyponatremia. This blood sodium deficiency can have numerous repercussions:

–              Dehydration via biochemical and hormonal reactions is accelerated.

–              Intra/extra cellular electrolyte imbalance, appearance of oedemas.

–              Cramps, muscular difficulties.

–              Fatigue, loss of balance, vertigo, headaches, discomfort.

–              Pronounced hyponatremia can cause coma or death from the onset of oedemas at brain level.

An American study has shown that athletes who have taken on 4% weight during a race (oedemas) have a 45% risk of hyponatremia (3).

Are you worried about the risk of hyponatremia?

Hyponatremia during sports concerns endurance athletes, marathon runners and events longer than 4 hours (ultras, hikes, triathlons, ironman, etc.). This pathology does not concern strength or speed sports, where the activity is too short (4, 5, 6, 7).

Mostly concerned are:

• Endurance competitors (longer than 4 hours).
• Slow athletes taking the time to stop and drink at all the refuelling stations.
• For less experienced athletes, working out to “better” sweat and lessen the salt loss through perspiration.
• Lightweight athletes because the same amount of drink dilutes their blood faster.
• Women because their weight is on average lower and they are more conscientious of staying hydrated.
• Athletes drinking more than 1.5L water an hour.
• Athletes taking certain medicines (non-steroid anti-inflammatories like aspirin, ibuprofen).
• Warm environmental conditions (and even more so when humidity is high).
• Races where refuelling stations are frequent and abundant (for example every kilometre).

Our advice for preventing hyperhydration and hyponatremia

• Do not drink excessively: Drink 1 to 2 mouthfuls every 5 to 10 minutes.
• Do not drink too much at once.
• Do not drink too much the night before or hours before your long term activity. 500mL maximum in the hour before the race.
• Do not drink at all the refuelling stations if you already have your drink.
• Choose a sports drink with sodium (ideally 460mg of salt per litre), and isotonic. This will limit the risk of hyponatremia.
• Do not take any salt tablets or pills:

o             Primarily because they will not be absorbed properly due to too much salt in them, which could cause digestive difficulties, nausea and vomiting.

o             Secondly because the salty taste of an over-salted drink can slow down drinking and prevent regular hydration during a sports event.

• Be careful about recipes for “home made” drinks and jellies because the recommended doses like “1 teaspoon of salt per litre or drink bottle” are often too much. 1 Level teaspoon of salt contains 5g of salt and thus nearly 2000mg of salt per litre, or 4 times the recommended dose.

Salt is therefore essential for endurance athletes. It must be adjusted not only during competitions but also during long distance workouts to prevent hyponatremia.

Sport drinks for athletes are altogether advised because they not only have the ideal amount of sodium, 460mg per litre, but also the advantage of being isotonic to limit the onset of digestive problems.

Notes and references:

(1) B. Melin, 1997 – Effects of hydration state on hormonal and renal responses during moderate exercise in the heat. European Journal of Applied Physiology and Occupational Physiology September 1997, Volume 76, Issue 4, pp 320–327

(2) Dr. Frédéric Maton – Les Eaux et leurs Teneurs – IRBMS 08 Octobre 2016.

(3) Noakes TD, Sharwood K, Speedy D, Hew T, Reid S, Dugas J, Almond C, Wharam P, Weschler L: Three independent biological mechanisms cause exercise-associated hyponatremia: Evidence from 2,135 weighed competitive athletic performances. Proc Natl Acad Sci U S A102:18550– 18555,2005

(4) Dr Fabrice Kuhn http://www.thierrysouccar.com/blog/les-dangers-de-lhyperhydratation-chez-le-sportif

(5) Chorley J, Cianca J, Divine J. Risk factors for exercise-associated hyponatremia in non-elite marathon runners. Clin J Sport Med. 2007 Nov;17(6):471-7.

(6) Noakes TD, Sharwood K, Speedy D, Hew T, Reid S, Dugas J, Almond C, Wharam P, Weschler L: Three independent biological mechanisms cause exercise-associated hyponatremia: Evidence from 2,135 weighed competitive athletic performances. Proc Natl Acad Sci U S A102:18550– 18555,2005

(7) Rosner MH, Kirven J. Exercise-associated hyponatremia. Clin J Am Soc Nephrol. 2007 Jan;2(1):151-61.

How can good hydration protect my body?

Water plays a number of roles during physical exertion, for example, heat regulation. Basically, muscles give off heat while they are active, so water lets them regulate their temperature. Water also helps the metabolic reactions to work, not only carrying glucose but also helping carry vitamins and minerals to muscles.

Dehydration is often found in injuries resulting from exertion, and it can also lead to increased fatigue or even cramps.

Thus, dehydration increases the risk of injury but it also reduces your performance. If you are thirsty during the event, you are already dehydrated by at least 1% of your body weight, so this diminishes your performance by around 10%. But don’t worry, this can be corrected if you rehydrate regularly and with a drink appropriate to the event.

Which drink is best for long distance events?

When you sweat for a long time, you lose water, but you also lose vitamins and essential minerals (also known as electrolytes) such as sodium (salt), potassium, magnesium and calcium. You well understand that salt alone is not enough to ensure good hydration.

The LONG DISTANCE HYDRIXIR drink is specially formulated with regard to the latest scientific research to hydrate you well when you are exerting yourself for long periods. This drink can be consumed for events that last longer than 3 hours.

It provides:

• a combination of 4 sources of carbohydrates: maltodextrin, glucose, fructose and dextrose
• Proteins and BCAA
• sodium, to compensate for mineral losses and improve fluid absorption
• magnesium, which contributes to normal muscle function
• vitamins C and B6, which help reduce fatigue
• antioxidant vitamin E, which contributes to protecting cells against oxidative stress

If, however, you practise an even longer sport (4, 6, 10 hours or more) or in specific weather conditions (high humidity or heat) you can combine the LONG DISTANCE HYDRIXIR drink with the ELECTROLYTE DRINK. Pour 1 sachet of ELECTROLYTE DRINK in your 600 to 800ml drink bottle of LONG DISTANCE HYDRIXIR.

This drink will provide you with:

For a 600ml drink containing 54g of LONG DISTANCE HYDRIXIR + 1 sachet of 8g of ELECTROLYTE DRINK

Key points for long distance hydration

• Drink from 600ml to 1.2L of your sports drink per hour depending on your sweating and weather conditions
• Drink 1 or 2 mouthfuls every 5 to 10 minutes
• Drink before you get thirsty but…
• … not too much because it could be counter-productive: see our article on the risks of hyperhydration and hyponatremia 
• Carry pure water to rinse out your mouth or to spray over yourself
• Learn to drink during your workouts

“Muscles are destroyed during physical activity, the fibres are torn and the most delicate cells are replaced by new, more resistant ones. During the recovery phase, which can last several days after the event, is when the muscle needs food intake to promote its reconstruction. ”

Manuel, Dietician

This recovery drink ensures that hydro-electrolytic balance is restored. It also encourages ideal muscle reconstruction in order to maintain muscle mass while restoring energy reserves after physical activity.

Hydro-electro-what balance?

Hydro-electrolytic balance is the balance of water (hydro) and specific mineral salts (electrolytes) in the blood: sodium, potassium, magnesium and calcium, between intracellular and extracellular environments.

Water and mineral salts are lost through perspiration during physical exertion. If these losses are not compensated during the activity, there could be an imbalance between environments.

This imbalance could lead to functioning problems such as cramps, early dehydration, reduced performance or even muscle pain.

Which is the best recovery drink?

The best recovery drink is the one that includes all the metabolic phenomena caused by stress. It has all the body needs at the time it needs it:

• Water: 500ml is the reference amount to drink in the hour following the event.
• Medium/low GI carbohydrates: for example, a blend of glucose and fructose syrup, 30g minimum. To restore energy reserves.
• Proteins: to reconstruct the muscle tissue damaged during the sports practice. Figure on between 10g and 20g of proteins per 500ml of drink for endurance sports, tennis players, sports weight classes, in order to maintain muscle mass without causing it to increase. This could amount to up to 30g of proteins for strength/bodybuilding athletes or rugby players for example.
• Sodium, potassium, magnesium and calcium: try to restore the correct hydro-electrolytic status. On average, the reference is 500mg of sodium for every 500ml of drink.
• Bicarbonates to rebalance the blood’s acid-base. Basically, waste like lactic acid, protons, uric acid or carbon dioxide produced during the event acidify the blood. If this acidity is maintained long term after repeated workouts, there is risk that muscular pain, tissue inflammation, tendinitis and joint problems could occur. Bicarbonates act like buffers to re-establish the normal blood pH quickly to 7.40.
• The ideal event drink should be in powder form so it can easily be used right after the event. This ensures much better, effortless digestibility, and it can be preserved better (it can be carried and prepared even in hot weather).

And home-made recovery drinks?

These could be an interesting solution, but they often have to include several ingredients that you need at home: often 8-10 ingredients per 500ml drink. Their main advantage is having a drink that the athlete has total control over, but their disadvantages are many:

• Dosages are not always easy: weighing 0.5g or 1g of certain minerals is not simple because kitchen scales seldom allow such a precise weight to appear. Home-made drinks can therefore be under- or overdosed in salt, magnesium or bicarbonates…
• You might wonder from the home-made drinks you find on the web or in specialist magazines, which are the properly dosed ones? When you read “1 teaspoon of salt” in some preparations (i.e., 5g of salt or 2000mg of sodium), it bears no relationship to the sports recommendations.
• The drink has to be prepared quickly after or just before starting your event, and must be kept cool (there are no preservatives, and proteins like cow or soy milk in liquid form do not keep well in the heat). This could be difficult to implement for people who have little time available.
• The protein content is often weak: home-made drinks are usually made of mineral water, salt and a form of carbohydrate (grape juice, maltodextrin, sugar, honey, etc.) but fail to include animal protein, which helps muscle recovery.

Our advice for the best recovery drink

Follow the recommendations for what the ideal drink is made up of. Even among endurance athletes, a small amount of protein gives optimum recovery and helps maintain constricted muscle mass during all sports training.

Drink your drink right after the event. This is when your “metabolic window” best regenerates your reserves in glycogen and absorbs nutrients such as proteins at muscle level.

Regularity is the mother of reliability: the recovery drink should not be taken from time to time, “when you remember to” but in a regular manner.

Do not forget its main role is to give your muscles back what they have valiantly worked for!

Why are sports drinks important?

While the main fuel is still carbohydrates, simply feeling nauseated by sugar should not stop you from refuelling your sports energy. Because plain water, although thirst-quenching, does not compensate for mineral losses or bring energy during the activity.

Especially since exercising in hot weather increases sweat losses, which increases the need for vitamins and minerals, including sodium. Long-term, completely stopping the consumption of sports drinks will speed up dehydration and will jeopardise success in your sports goals (hypoglycaemia, food cravings, decreased alertness, etc.).

If you want to get to the end of your event, the solution will therefore be to maintain your intake by taking unsweetened products, whose nutritional contents will meet the needs of the sports practice.

Sodium’s role

During long distance events, it is important to provide sodium to your body. During a sporting activity, since blood is “saltier” than sweat, athletes who only hydrate with plain water are diluting their salt concentration in the blood. Hyponatremia is what can later manifest after several hours of sporting activity, with fatigue, dizziness, headaches, nausea… To counter this risk, consider taking savoury products and sports drinks.

Do not wait for sugar overload before doing something about it

To beat sugar overload, OVERSTIM.s offers two solutions:
• The tomato-flavoured Savoury HYDRIXIR® drink with carbohydrates and proteins will ensure you have constant energy in your long-distance events.
• The Origin’Bar OVERSTIM.s® SAVOURY BARS that you regularly take during your sporting activity in rotation with the range of sweet products.

Switch between flavours

To avoid the tedium that can set in by repeatedly drinking beverages with the same flavour, it is a good idea to pick contrasting flavours – such as red berries and mint – alternating between periods of about 1 hour.

DID YOU KNOW?

Taking sodium tablets is strongly discouraged! Indeed, massive sodium intake in the form of salt tablets is not recommended. Their concentration, which is much higher than that of food, retains sodium in the stomach. To rebalance, the body then draws water to the stomach. The latter fills with water to the detriment of the muscles, which get dehydrated. Ingestion of these tablets aggravates the risk of dehydration and cramps, as well as the occurrence of digestive problems.

Our final tips

When you’re training for long periods, don’t wait until you’ve reached sugar overload to do something about it. If you eat or drink a savoury sports product during the first few hours of the sporting activity, you’ll prevent any feeling of sugar overload.

Fasted training: for experienced athletes

Only a careful, consistent athlete, trained in fasted training can optimise fat loss and teach the body to engage in lipolysis (the breakdown of lipids to produce energy). It is necessary to know oneself well; it’s better to loop around the home (so you can go back quickly…), leaving with an energy gel to take at the slightest sign of cravings, and to remember to take a mobile phone in case hypoglycaemia hits you!

The energy systems used during fasted training

If training intensity is too high, the energy system used will be that of carbohydrates rather than lipids, which are used only if the intensity is moderate. Although this is much more complex as the lipid and carbohydrate systems are linked, and the dynamics of how they are used vary a lot depending on the type of sporting activity, but also from one athlete to another depending on the athlete’s level of proficiency and his type of training. And if the body does not find the carbohydrates it needs, it will not look for fats, as I have just explained, BUT the athlete’s own muscle proteins, resulting in an increased risk of micro or macro anatomical injuries.

The synthesis of ketone bodies during fasted training

There is also the risk of creating “ketone bodies”: the body doesn’t find sugar at its disposal since it is fasting, so it will draw on the reserves of certain fatty acids (a form of fat stored in the liver) to turn them into “ketone bodies”. These ketone bodies will get into the blood and make it more acidic (which runs counter to the quality of muscle contraction), with repercussions on the brain as well. This strategy of fasted training can therefore be costly, so much so that a consensus is emerging to discourage this solution.

Adjust your last meal before training early in the morning

On the other hand, for athletes who want to train early in the morning, it is entirely appropriate to eat a suitable and quickly assimilated breakfast, one hour before the start of training. A breakfast designed to meet the specific needs of athletes is ideal and its ingredients are very well suited to the energy intake required.

Before a sporting activity

Nutrition before a sporting activity is important, as it will ensure your energy capacity during your exercise.

• If the duration of the activity runs longer than one hour, you will have to build reserves of carbohydrate fuel during the preceding hours.
• If the sporting activity involves heavy muscle load (hilly course, high intensity work or bodybuilding sessions), we must ensure an optimal intake of proteins and amino acids.
• During the minutes before the start of the sporting activity, it may be worthwhile to consume a “WARM-UP DRINK” to maintain hydration and blood sugar levels.
• If the sporting activity is intense from the outset, the risk of hypoglycaemia after a few minutes is real. It is therefore a good idea to consume a carbohydrate concentrate in the form of a gel ten minutes before starting.

During the sporting activity

The nutritional strategy for sports must meet your immediate needs during practice.

• The body needs water, sugar, minerals – especially if it’s hot – and possibly amino acids if the effort is long-term and high intensity. Sports drinks are an all-in-one solution to meet those needs during a sporting activity. The OVERSTIM.s® sports drinks are non-acidic and perfectly tolerated during a sports activity.

After the sporting activity

Nutrition after exercise is just as important but often neglected by athletes.

• Following an intense and prolonged sporting activity, the body must be supplied with some of what it lost during the activity: water, carbohydrates, minerals and, if necessary, amino acids.
• Often, the body’s acidity must be buffered with bicarbonates.

Providing precise protocols to guide athletes on nutrition before, during and after a sporting activity is undoubtedly a real bonus. The nutrients provided by sports products meet the “specifications” of the body’s energy expenditure and nutritional needs. Balanced nutrition helps give the body what it needs for health and performance. Likewise, the complementary use of sports products makes it possible to ensure the quantity and the quality of nutrition for the body. And, of course, when on the road, athletes will appreciate having practical products that are suited to the constraints of time and place.

Why adopt a nutritional strategy for training?

Training nutrition is important, as it not only prepares the body for the event, it especially keeps it in shape during this period and leads to a better series of sessions. Proper training must prepare athletes for the intense physical exertion of the event, as well as regularly increasing their performance by improving their personal abilities.

Yet, training is very often wasted. Intensive training is subjected to the same constraints as an event, namely: strong dehydration, an often significant mineral loss, muscle “wear and tear”, and a more or less significant consumption of glycogen, which can be substantial from the start of the intensive training.

These limits are generally ignored by athletes, for whom training consists mainly in “toughening up”. This results in progression being held back and fatigue accumulation, resulting in more or less frequent off-days during the season.

What product should I consume before training?

Whatever the sport practised, a powerful starting energy like the one provided by SPORDEJ, is very effective during breakfast or as a snack before a workout. In addition to hydrating the athlete before the outing, it brings quickly usable energy that is very easy to digest. Respecting the rules of hydration – meaning drinking in small quantities (5 to 10 cl) from the very start and then regularly – is essential to give training its constructive role.

And during training?

A sports drink should be the first thing you reach for during training. The choice of beverage is obviously critical to the quality of muscular work and the ability to support increasingly intense sporting activities. ANTIOXIDANT HYDRIXIR, in its various forms, is the optimal fuel for quality training.

Depending on the duration of the session, hydration could be bolstered by a few energy supplements such as Antioxidant Gel and energy bars.

We don’t doubt the progress that careful training can bring to a whole sporting season!

During an intensive training phase?

An intensive training phase can take place 2 to 4 times a year, over periods ranging from 3 weeks to 2 months maximum. During this phase, athletes demand considerable effort from their body. Such a phase can entail fatigue accumulation and even give rise to a syndrome called “overtraining”. It is then possible to turn to supplements such as the Everyday wellness program to help you get through this period.

Several studies attest to the effectiveness of honey for athletes

Comparative studies between water and a sports drink with acacia honey (the honey used in the Organic Energix gel) have shown that it is effective in maintaining sports performance (1).  This efficacy comes from the ingredients in acacia honey, which contains 29% glucose that can directly feed the muscles and be a quick source of energy during exercise. Additionally, it also contains 43.5% fructose which is a sugar that is more slowly absorbed as it has to pass through the liver before it can feed the muscles.

It is therefore this dual source of fast and slow carbohydrates that make honey an effective ally in maintaining athletic performance. Lastly, acacia honey is about 25% water. Its liquid form is very interesting for athletes because it is much easier to absorb during a sporting activity than carbohydrates in solid form.

Honey has proven its efficacy during a sporting activity due to its natural composition. Thank you bees!

The benefits of Organic acacia honey for athletes

• Source of glucose, providing instant energy.
• Source of fructose, gradually releasing energy during a sporting activity.
• Moderate glycaemic index suited to prolonged sporting activities.
• Effective digestion during sports practice thanks to its liquid form.
• 100% Natural and Organic.

Different honeys for different glycaemic indexes

As mentioned in our article on the glycaemic index and load, it is important to aim for medium to high GI during a sporting activity. Fortunately, nature does things right, as honeys contain different glycaemic indexes depending on their composition. But why, you ask? Because they consist of a mixture of glucose (high GI of 100) and fructose (low GI of 20) in varying amounts depending on the honey.

Here is a table with the Fructose and Glucose contents of honey along with the varying glycaemic indexes:

Spotlight on Organic Energix Gel by Overstim.s

The new lemon honey Organic Energix Gel by Overstim.s contains Organic acacia honey. Our gel has a GI of 58, close to that of acacia honey, so it’s moderate. Energy supply will therefore be gradual after taking the gel, so you can maintain your performance over a long distance.

The Organic Energix Gel also contains turmeric and spirulina, which have antioxidant and anti-inflammatory properties. All seasoned with a touch of Guérande salt, which both enhances the flavours of honey and compensates for the loss of sodium associated with long-distance sporting activities. Its liquid texture makes it especially practical and effective to consume during a sporting activity.

References:

• Effects of Post-Exercise Honey Drink Ingestion on Blood Glucose and Subsequent Running Performance in the Heat. Ahmad NS1, Ooi FK1, Saat Ismail M2, Mohamed M3 Asian J Sports Med. 2015 Sep;6(3):e24044. doi: 10.5812/asjsm.24044. Epub 2015 Sep 28.

What are the advantages of OVERSTIM.s energy gels?

The gels have many advantages:

• They provide calories in the form of carbohydrates, which are the main energy source used during a sporting activity to ensure your performance
• They contain sodium, vitamins and minerals to compensate for mineral losses from sweating
• They are practical and easy to use during a sporting activity as their liquid texture does not require chewing. This will save you considerable time and concentration during your events
• They are smaller and easy to carry

How do I use OVERSTIM.s energy gels?

Having the right product is not enough, it’s also important to use it properly. Here are our 6 tips on how to use the energy gels during your sporting activity:

1. Use the gels during a sporting activity: take 1 gel every 45 minutes for a steady supply of energy
2. They are easy to take in small sips every few hundred metres
3. One trick is to take your gel before provision points so you can wash it down with 1 to 2 sips of plain water
4. Remember to test your gels when you train to better know their effects for the day of your event
5. Once finished, the gel can be closed by turning the cap
6. Protect the environment: hold on to your waste so you can put it in the bin

How to choose your OVERSTIM.s energy gel?

OVERSTIM.s offers a full range of energy gels that meet all your energy needs, whatever sports you practise, its duration or intensity.

Do you suffer from muscle problems during a sporting activity?

ANTIOXIDANT GEL is a source of magnesium, which will help you prevent muscle problems during a sporting activity. This gel has earned its name: it consists of vitamin E and Zinc, which are two powerful antioxidants that help protect your cells against oxidative stress.

ANTIOXIDANT GEL provides:

• Gradual energy thanks to glucose and fructose
• Antioxidants: vitamin E and Zinc
• Vitamins to stimulate the energy metabolism: vitamins B1, B3, B6
• Minerals: sodium and magnesium

Do you practise an endurance sport, such as trail running, cycling, triathlon or running, and you’re looking for a steady and effective supply of energy?

ENERGIX GEL is the endurance gel par excellence. It is specially formulated for prolonged sporting activities. This gel contains 3 sources of carbohydrates, vitamins and BCAA to ensure you have gradual and sustainable energy.

It provides:

• Gradual energy and a moderate glycaemic index thanks to a combination of glucose, maltodextrins and fructose
• Vitamin B6 which contributes to reducing fatigue
• Plant-based BCAA (Branched-Chain Amino Acids)

ENERGIX GEL also comes in ORGANIC version with ingredients sourced from organic farming: acacia honey, turmeric, spirulina and lemon.

Do you need a pick-me-up for tough stretches and as you approach the finish line?

A true instant energy concentrate, the COUP DE FOUET energy gel is a must-have during an event at times of intense effort: tough stretches, climbing a mountain pass, and as you approach the finish line.

The highlights of the COUP DE FOUET gel:

• Rapidly absorbed carbohydrates for instant energy
• Naturally-sourced ingredients, such as royal jelly and acerola
• Vitamins which contribute to good energy metabolism and reduce fatigue

RED TONIC GEL, thanks to its combination of caffeine and ginseng, will be your ally for extreme sporting activities. Its mint-eucalyptus flavour brings intense freshness for a pleasantly cooling effect in the toughest moments.

RED TONIC provides:

• Rapidly absorbed carbohydrates for instant energy
• A natural duo: Guarana + Ginseng
• Intense freshness in your mouth

Do you practise a long-distance endurance sport with a nighttime section?

CAFEIN’GEL is an energy gel that contains caffeine. Nighttime outings and events taking place over several days are very gruelling on your body. Your energy gets drained and your concentration fades. This gel provides you with caffeine as well as vitamin C and B6 to reduce fatigue. Cafein’gel contains 75mg of naturally-sourced caffeine (Guarana) or the equivalent of a cup of espresso.

CAFEIN’GEL provides:

• Rapidly absorbed carbohydrates for instant energy
• Naturally-sourced caffeine, as Guarana
• Vitamins C and B6 to reduce fatigue
• A bracing sensation of intense freshness from the very first sip

All OVERSTIM.s Gels have:

• No artificial colourings
• No preservatives
• 100% Natural flavours
• Over 10 tasty flavours, such as lemon/lime, red berries, strawberry/banana, or salted butter caramel
• And are made in France

OVERSTIM.s is innovating, with an eco-refill format that is practical and eco-friendly.

Just one eco-refill contains about 8 gels and helps you protect the environment by reducing waste. To use it, just pour the quantity of gel you want in your ECO-GEL-SOFT-FLASK and top up with some water. Then take the gel as usual, every 45 minutes.

Avoid overheating

During exercise, your body temperature increases and in order to limit this ‘pressure-cooker’ effect, the body eliminates heat through sweating. This ensures thermotaxis, meaning the body’s capacity to maintain a constant temperature. In very hot weather the body can lose up to 2 to 3 litres of sweat, and consequently a considerable loss of water and minerals, which has to be made up for in order to avoid dehydration and cramps. If accustomed progressively, our body increases its thermotaxis capacity which is why it’s essential to get used to the heat during training, not necessarily riding during the hottest part of the day. Before a race, a gentle warm-up including 2 to 3 sprints of 15 seconds allows the body to get used to the external temperature.

Drink to ride more efficiently

Water loss of 2% of your body weight leads to a 20% drop in your ability. Dehydration of more than 4% can reduce your ability by almost 40%*. Thirst being the sign that dehydration has started means that you mustn’t wait to be thirsty to drink. Ideally you should drink in proportion to sweat loss, which can be calculated by weighing yourself before and after a race. Each kilo lost corresponds to one litre of water eliminated.

A good strategy consists of drinking 1 to 2 mouthfuls of HYDRIXIR ANTIOXYDANT every 5 minutes, right from the beginning of an effort. By doing so, you’ll be providing your body with the vitamins, minerals and energy required for your body and muscles to function correctly. In these conditions, take 2 bottle holders on your bike and choose the 0,8L bottles: one containing HYDRIXIR ANTIOXYDANT, and in the other water to sprinkle on your face, the nape of the neck and legs. Remember not to dilute HYDRIXIR ANTIOXYDANT in icy water, your stomach won’t appreciate great differences in temperature.

If you take part in a cyclosportive : stop for a moment at a food station to fill up on water and the HYDRIXIR drink. It’s better to lose 2 minutes stocking up than 10 or 15 zigzagging in the bends, dried out and exhausted by the sun.

Get equipped and avoid heat stroke

Certain precautions must be taken before going off to ride in the heat, particularly in terms of equipment. Opt for light, technical clothes specifically created to eliminate sweat and choose light colours. Your helmet must be well ventilated. Shoes mustn’t be too tight and socks should be thin and light to eliminate sweat. Don’t leave without water resistant and smooth sun cream, as it won’t be as greasy and sticky. Finally, remember to take your sunglasses, especially if you’re planning to go out in the mountains.

The right diet

In hot weather, it’s possible to decrease the dose of HYDRIXIR ANTIOXYDANT : 2 level spoonfuls in a 0,6L bottle or 3 level spoonfuls in a 0,8L bottle (instead of 3 to 4 spoonfuls recommended respectively for the 0,6L and 0,8L bottles). You can also take an OVERSTIM.s GEL every 45 minutes.

In order to avoid sugar saturation, opt for tomato flavour SAVOURY HYDRIXIR. If your stomach starts to feel empty, the SAVOURY BAR provides energy and a moist texture while at the same time stopping sugar saturation. By following this advice, you can leave well enough advised to avoid the heat trap !

1

Never drink more than 10cl at a time

The bigger the quantity of liquid absorbed in one go, the longer gastric emptying will take and rehydration will therefore be less effective. For good absorption, drink one mouthful (maximum two) at a time (5 to 10cl).

2

Drink right from the start

Dehydration begins even before the start (stress). In less than an hour, you can lose up to one litre of water.. and your physical aptitude is reduced considerably! So don’t wait and drink your first mouthful straight away as dehydration can set in quickly.

3

Drink as regularly as possible

Learn to drink regularly and at closer intervals when the weather is hot. Ideally, drink one mouthful every 5 minutes. Don’t go over 10 minutes even in cooler weather.

4

Learn to drink during training

Your training sessions will be of a better quality and your recovery will be better! It takes time to manage a rational fluid intake, and you can learn whilst in trainin.

5

Choose the drink which is best adapted to your route

OVERSTIM.s drinks have been designed to ensure the necessary fluid intake in the best conditions and to supply optimal carbohydrate energy during repeated exercise. Follow OVERSTIM.s advice closely when choosing your drinks, it’s the best guarantee for a choice which suits your needs.

For sessions under 1 hour:

• Electrolyte drink

For sessions under 3 hours:

• Antioxidant Hydrixir

• Organic Hydrixir

For sessions over 3 hours:

• Long Distance Hydrixir
• Veloute long distance Hydrixir (Ideal in most difficult and demanding conditions)
• Savoury Hydrixir

6

Save your water for splashing yourself with or for rinsing your mouth

During exercise, water doesn’t provide energy and may cause mineral loss, sodium in particular. Sweating increases and thirst can make you drink more and more water. This over-drinking can be a burden on the digestive system without compensating for dehydration and making any energy intake ineffective. Drinking water should be exceptional and should only be done on condition that your take a gel at the same time so that you compensate for energy loss.

LOOKING FOR THE CAUSE:

1 – First of all the sportsperson and their entourage can have a think:

• Did I drink enough before and during my exercise? The minimum intake must be 500 ml per hour of exercise (in all sports except if they really are low-intensity sports).

• Is my mineral intake sufficient – mainly salt (during and after exercise) and potassium (after exercise) – especially if I’m sweating a lot, but also magnesium and oligoelements, and amongst these zinc and copper?

• Was my calorie supply before, during and after exercise well-adapted energy spent? This calorie supply which comes first of all from carbohydrates; but also, especially in the case of an endurance activity, and over a long distance, this calorie supply must include some amino-acids (proteins).

• Is my daily nutrition balanced and adapted to my training? I may be overweight, or on the contrary, I was on, or am currently on, a “diet”. Maybe my diet is too acidic?

• Maybe I’m not managing my stress well at the moment. I’m tense, and hence my muscles are too. Are my technical movements smooth? Am I getting enough quality sleep and in general, do I have a healthy lifestyle (tobacco, alcohol, a disorganised diet)? Is my dental hygiene good?

• Talk to your physiotherapist and your coach too: Is my equipment well adapted? Is it too rigid, have you recently changed trainers, is your bike adapted to your morphology, etc.? Has the surface changed where you train? (tarmac, dry sports ground…). Is your training load, and competition calendar, well-adapted? Is my breathing in phase with my sport? Are my technical movements correct? Is the energy system which results in the formation of lactic acid well managed during training?

2 – What to look for if an obvious answer to its cause hasn’t been found or if the correction of a possible cause hasn’t reduced the cramp. In that case you should consult someone from the medical profession: your GP and, if need be, a sports doctor.

They’ll ask you questions, carry out a check-up and if they think it necessary, they’ll refer you to a specialist and/or a member of a paramedical profession. They may recommend blood tests. Without going into the details, here are the most frequent causes of cramp that are only found if…looked for!!
Venous statis of the lower limbs; a pathology related to the arteries (the pulse must be felt); external iliac artery endofibrosis for cyclists, popliteal artery entrapment, the beginning of an arteritis; asthma; anemia; too much cholestrol, triglycerides, uric acid, sugar in the blood; an iron, magnesium, potassium or sodium deficit; medicine taken (some antibiotics or medicine for lowering cholestrol); an infection; fatigue related to a specific illness; compartment syndrome; foot problems, which appear whilst resting or during exercise, can also cause cramp in the legs through the excessive tension of certain muscles.
Once this “preliminary investigation” has been carried out, WHAT CAN BE DONE? Assuming that a cause has been found and dealt with, I’m going to proceed with a preventative, nutritional strategy as cramp is very often caused by hydration and/or diet problems.

3 – Adapted hydration

In average weather conditions (15 to 20°), you must drink at least 500ml per hour during exercise; in very hot weather, for long periods of exercise, this volume must be increased significantly; like this, a cyclist can drink up to 8 litres during a big mountain stage of the Tour de France.

Drinks must meet the following needs:

• A neutral PH, meaning non-acidic

• Presence of minerals, essentially sodium (salt); the hotter it is, the more I sweat and the more my sports drink must contain salt.

• Drink regularly, right from the start, before thirst sets in (“If I’m thirsty, it means I’ve lost water”); don’t drink more than 3 mouthfuls at a time otherwise the stomach delays the passage of ingested liquid.

• A calorie intake adapted to taste and weather conditions (it must be sweeter if it’s cold as fighting the cold means burning more calories).

• In order to go through the stomach more quickly, the drink must contain a little fructose and a little salt.

• The temperature of the drink must be between 12 and 17°. This isn’t easier to respect. The drink mustn’t be freezing cold at least.

OVERSTIM.s sports drinks answer these needs in practically all situations:

• Malto antioxidant : this is “liquid pasta” which ensures a regular and long-lasting supply of carbohydrates; in this case, we are really concerned with the prevention of cramps as soon as exercise lasts more than 2 hours.

• Hydrixir antyoxidant offers a quicker carbohydrate supply and must be drunk regularly during exercise.

• Hydrixir longue distance ensures a supplementary supply of “branch chain amino acids” to limit the use of muscle protein stores; this product is vital for managing long events: long-distance running; road cycling; a day with two tennis matches on clay courts (longer matches) during tournaments lasting 2 or more days; triathlon; Ironman; football, basketball and handball matches.

• La boisson d’attente : a volume of 300 to 500ml and drunk «a little amount by little amount» during the 90 minutes before the start of a race or match, it helps maintain carbohydrate stores and optimal hydration.

• A tube of carbohydrate concentrate (gel) taken 10 minutes before the beginning of exercise has an unquestionably useful role in preventing low blood sugar in the first 1/2 hour when your sport starts off intensively and briskly; such as with cycling (against the clock or very quick start), the start in the water then at the bike station followed by your run when it’s a triathlon or an ironman; a marathon; both part times of a football match, etc. Whereas this intake of sugar which is very quickly absorbed before exercise would result in low blood sugar for sports such as hiking, sailing or ten-pin bowling! The tubes of carbohydrate contentrate: they constitute concentrated energy supplies and maintain the necessary calorie level; as well as the different cereal bars, fruit bars, etc.

• There must be a savoury energy intake, vital in stopping sugar saturation (especially if it’s hot and the sportsperson sweats and therefore loses salt), in the form of a piece of savoury cake for example. However, avoid salt tablets as this is a sure way of having an upset stomach.

IS THERE A “TREATMENT” FOR CRAMP?

No, there’s no magic formula; however, I recommend massaging the area concerned, gentle and gradual stretching (ask your physiotherapist how to do your stretches); I ask the sportsperson to breath more deeply, to imagine themself in a more “comfortable” moment than the one they are experiencing at that moment, to eat a very rapidly absorbed sugar with water as quickly as possible, and then to make sure that they drink sweet and savoury drinks right up to the end of the event; if it’s a static sport, like tennis, to jump around whilst waiting.

Material, adjustments, position…

Knowing how to go downhill well is first a question of feeling good on your bike and of gaining confidence. From then on, you’ll have to do a quick check of the general state of your bike: brake blocks, cables, tyre wear, tightening…

During the technical movement of a descent, your position on the bike is important. It’s not possible to be stable and efficient in a bend if you’re not comfortable on your bike. Check the height of your saddle, stem length… If you’re too far forward, the weight on the front wheel will be too heavy. You’ll lose manoeuvrability in your choice of line.. If you’re too far back, you risk losing the motivity of the front wheel.

During the descent, the optimal position is to be seated, leaning back slightly, hands on the bottom of the handlebars, elbows bent, head into the shoulders, and using two fingers to brake. In bends, the pedal should be up and the knee open towards the bend (for a bend towards the right, the right pedal up, the right knee open towards the exterieur). Adapt your gears to the descent, anticipate restarts by adaptating your speed rear before the bend. When you’re not pedalling because of high speed, opt for an aerodynamic position: the pelvis raised, head down and held slightly forward. Be careful, it’s no use trying and find spectacular positions which could put you in danger just for a couple of extra seconds. You must find a comfortable, efficient position which provides the best conditions for a renewed effort in the valley.

Choosing the right line

Why should you choose your line carefully? For two main reasons. For one thing, you mustn’t lose time in the bends, to go round quickly. And the descent is also a way to recover from the effort put in in the climb. The right choice of line will allow you to maintain the speed built up during the descent and to minimise the energy spent in the restarts. In general, when you approach a bend, there is a braking phase, a gear change in the case of a restart, then the choice of line which will allow you to pick up speed whilst leaving the bend, and finally a restart according to your speed.

How to choose your line ?

The choice of line comes from basic principles common to all two-wheel activities.
Several combinations of position are possible on the road in order to follow a line which isn’t necessarily shorter but quicker. It’s a choice that should be made straight away according to the environment. You can come into a bend from the inside or outside of the curve and the same coming out of the bend. (For example: Ext/ Int; Ext / Ext; Int / Int…). In general, it’s the choice exterior/interior which results in the best curve and speed when coming out of a bend.

Working on “letting go” and your confidence

In order to go downhill quickly, you have to let go and be confident. It’s impossible to turn well and gain speed if you don’t have that confidence. First, work by short sequences so that you gain confidence, then increase the difficulty. It’s no use taking thoughtless risks. The main idea is to go downhill well, without spending energy and with the best line. Your confidence and speed will then increase. If blocked by different technical factors, don’t hestitate to do other sports with a similar technical base to road cycling: mountain biking, BMX, go-karting, skiing. Sometimes everything justs clicks into place and you’ll gain minutes in the moutain pass.

Manage your restarts well

Restarting is an essential factor for going downhill well. It’s stupid to spend too much energy to restart just to gain a few seconds and arrive at the foot of the next pass with “big thighs”. A good restart can be prepared. Anticipate your gear changes. In a hairpin bend, you can go from 70 km an hour to 30 km an hour and then back to 70 km an hour. To be efficient, you have to go up by at least 3 to 5 gears at the back in order to have sufficient velocity when you come out of a curve. When turning, try to be as stable as possible. You’ll then be in the right position to stand up and to make the most of the speed coming out of the curve. Keep hands on the bottom of the handlebars so that you’re more comfortable and go down gear by gear until you reach maximum speed, and then take up an aerodynamic position again. If the bend is a long one, don’t hesitate to pedal a little and stretch your legs. Activating the muscle system helps get rid off fatigue.

In conclusion, downhill work is an integral part of your training. If you don’t have a long hill near you, in preparation for an event, work on shorter sequences which you’ll produce several times.

Rebalance your diet

Every day, a balanced diet provides your body with the protein (meat, fish, eggs, dairy products etc.), carbohydrate (pasta, rice), fats (oil, butter), vitamins, minerals and fibre. After the holiday season when you eat particularly rich meals, you have to return to a balanced diet, but without your meals getting boring! Vary the flavours, colours and textures of your meals.

Eat fruit and vegetables

Fruit and vegetables regulate your appetite: they provide vitamins, minerals and calories. They are also rich in fibre and will keep your digestive system in order. Eat at least 5 pieces of fruit and vegetables a day – 3 pieces of fruit and 2 portions of vegetables (raw or cooked).

Stop snacking

If you’re feeling a little peckish during the day, avoid nibbling during the morning or afternoon. To keep hunger at bay, have a hot drink (tea, coffee etc.) a cereal product (bread, cereals), a dairy product or a piece of fruit. If you don’t have time to take a break, at least eat a protein bar, which is more practical to carry around.

Drink water

Hydrate as regularly as possible during the day. 1.5 to 2 litres a day (of which part will be provided by your food) will help to eliminate waste from your body.

Make sure you sleep properly

To get back your strength, it’s essential to have a good night’s sleep. Don’t go to bed too late to ensure you enjoy quality sleep.

Choose the well-being programme every day

If you follow the DAILY OVERSTIM.s® WELL-BEING PROGRAMME (SPIRULINA and SURDYNAMISANT) for 1 month, your body’s functions will be well-balanced thanks to the intake of vitamins, minerals and trace minerals that your body needs to work correctly.

Working towards these objectives at the start of the year is the best way to get over the festive period quickly and return to physical activity without too much difficulty!

These aggressions caused by our surroundings lead to the production of free radicals, which can destroy our cells and damage our body; in practical terms, this means poor recovery, fatigue, injuries.

Physical activity increases the production of free radicals. But not to worry: at the same time, the body raises its defences by producing antioxidants to protect itself (1). Even so, those who do not get enough antioxidants through their diet, will not be as capable of protecting themselves against free radicals.

Presenting antioxidants

Antioxidants are molecules that can be both produced by the body and introduced through our diet.

Indeed, buried in the message “eat 5 fruits and vegetables per day” disseminated by the PNNS (2) are recommendations to get antioxidants through this category of food.

Antioxidants are present in food in a variety of forms: vitamins C, E, A, Omega-3s, zinc, and many other lesser-known micronutrients.

What is the role of antioxidants in the body?

One of the main roles mentioned in the SU.VI.MAX study (3) is a reduction in the risk of the onset of cancer and cardiovascular diseases in humans thanks to regular consumption of fruits and vegetables (rich in antioxidants and fibres).

Antioxidants also play the role of protecting cells by stopping the harmful action of free radicals (those generated when the body is under stress).

Antioxidants such as vitamin E and the Omega-3s found in oily fish and dressing oils help, for instance, lower inflammation and allergies…

Antioxidants in food

The best-known antioxidants are:

• ß-Carotene (provitamin A) is found mainly in bright, orange-coloured fruits and vegetables, such as carrots, apricots, sweet potatoes, red peppers or mangos.

• Ascorbic acid (vitamin C) is found in most fruits, such as oranges, blackcurrants, strawberries, while very large quantities are found in red peppers as well.

• Tocopherol (vitamin E) is abundant in wheat germ, olive oil, sunflower oil, walnuts, almonds, avocado or egg yolk!

• Polyphenols and lycopene. These include flavonoids (widespread among plants), tannins (found in cocoa, coffee, tea, grapes, etc.), anthocyanins (especially red berries) and phenolic acids (found in cereals, fruits and vegetables).

Similarly, starting with the amino acid cysteine, our body can produce a powerful antioxidant called α-lipoic acid or lipoate.

Foods that are sources of cysteine include: brewer’s yeast, wheat germ, garlic, onions, Brussels sprouts, broccoli, dairy products, walnuts, seeds, fonio, seafood, fish, eggs, meat.

The “antioxidant strength” of a food

The “antioxidant strength” of a food, i.e. its ability to withstand oxidation, is expressed using a value called the ORAC unit (Oxygen Radical Absorbance Capacity).

You can find the ORAC indices for hundreds of foods in some of the literature.

ORAC antioxidant activity of various plants, according to the USDA

Free radicals and oxidative stress

Free radicals are created by the degradation of oxygen by our cells. They are responsible for cellular ageing. Indeed, they attack the body’s tissues, degrading molecules such as DNA, proteins, lipids, etc. This is oxidative stress.

As oxygen consumption increases during physical exercise, so does the production of free radicals. Eating foods that contain antioxidants is therefore essential for athletes to counter oxidative stress.

The importance of antioxidants for athletes

To understand the importance of antioxidants for athletes, let’s start from this principle: the more the body takes in oxygen, the more it generates free radicals, the more it will need antioxidants to fight against them.

Athletes who practise regularly and/or intensively, will therefore have a greater need for antioxidants if they want to avoid problems, especially if they don’t consume enough fruits and vegetables. It is therefore important to ensure a varied, balanced diet, with enough fruits and vegetables.

Our tips to optimise the intake of antioxidants

• Eat enough fruits and vegetables, as varied as possible.

• Alternate between raw and cooked fruits and vegetables: cooking can indeed waste up to 30% of the vitamins and minerals present in these plants (including our precious antioxidants).

• Switch up the oils you use: rapeseed, linseed, walnut oils for dressing, and olive, sunflower oils for cooking.

• Don’t hesitate to add some zest to your cooking with some turmeric, curry, parsley and other herbs and spices rich in antioxidants.

• Some sports products are labelled “antioxidant” due their vitamin and mineral content (vitamins C, E, Zinc). They can help cover your needs if your diet is not sufficiently varied, or during times of major physical effort.

Notes and references:

(1) UBMB Life. 2000 Oct-Nov; 50(4-5):271-7. Free radicals in exhaustive physical exercise: mechanism of production, and protection by antioxidants.

(2) The Programme National Nutrition Santé – or the French National Nutrition and Health Programme, launched in 2001 – is a public health plan aimed at improving the state of health of the population by focusing on one of its major decisive factors: nutrition.

(3) SU.VI.MAX: A study conducted from March 1994 on 13,017 men and women between 35 and 60 years of age over a period of 8 years. Its results were published in July 2003.

What is the consequence of poor hydration during an activity?

Every hour, an athlete can lose an average of 1 litre of water, or even more depending on certain factors (waterproof clothing, environmental conditions, beginner or unfamiliar athlete). Inadequate hydration can then lead to a significant decrease in physical performance. Hence, it has been shown that a 2% water loss in body weight results in a 20% decrease in abilities. Dehydration by more than 4% could, in turn, reduce these abilities by up to 50%(1). Significant dehydration can also be the cause of muscle problems (cramps), digestive disorders (vomiting), heat stroke, or even behaviour or consciousness disorders. But…

Water, syrup or sports drink: What should you drink for optimum hydration?

While it is essential to hydrate, it is equally important to provide the body with energy. In fact, without energy, the body depletes its energy reserves and hypoglycaemia ensues. Therefore, drinking pure water during an activity is strongly discouraged as it does not represent any source of energy. As for syrup, it provides neither vitamins nor minerals and only provides quickly assimilated carbohydrates. On the other hand, sports drinks have the advantage of providing different sources of carbohydrates to provide gradual energy, vitamins and minerals essential for you to make up for sweat losses. ANTIOXIDANT HYDRIXIR drinks meet these criteria and are isotonic.

How can I properly hydrate?

There is no use emptying your drink bottle in one go: Proper hydration relies on regularity! You must drink right from the start of the activity, in small regular sips. It is recommended that you drink 1 to 2 mouthfuls of ANTIOXIDANT HYDRIXIR every 5 to 10 minutes, and this, right from the start. Be careful not to wait until you are thirsty to drink: The sensation of thirst is the signal indicating that dehydration has already set in and then it is too late!

Proper hydration relies on regularity!

One last tip?

Hydration is a daily concern, not only during an activity. Proper daily hydration minimizes the risk of injuries (tendinitis, muscle problems…) and facilitates recovery. Before an event, ANTIOXIDANT MALTO serves a dual purpose by optimizing your water reserves and ideally increasing your energy reserves. After the activity, the ELITE RECOVERY DRINK, given its combination of carbohydrates, proteins, BCAA* and glutamine recharge your energy reserves and accelerate muscle regeneration. Its high mineral content compensates for any loss during activity.

*BCAA = Branched-chain Amino Acids that help with muscle recovery.

(1) Effects of dehydration on performance. Works by L. Hermansen et al.

(2) S. S. Cheung, G. W. McGarr, M. M. Mallette, P. J. Wallace, C. L. Watson, I. M. Kim and M. J. Greenway.  Separate and combined effects of dehydration and thirst sensation on exercise performance in the heat. Scand J Med Sci Sports. Article first published online: 6 MAY 2015

Schedule your last meal

Have you ever had to spend the night in a hotel before your event and did not know what to eat for breakfast? Although a croissant, bread and jam, orange juice and coffee are comfortable habits, they do not really provide the ideal diet strategy before an event.

1. The first rule is to consume a last, complete and easy-to-digest, meal. It must therefore be planned in advance. If you have a competition nearby, make sure the pantries are full and that you will not be missing anything for D-Day.When you are competing away from home, it is even more important to plan your breakfast in advance. Your body will not forgive you for letting it run/swim/pedal on an empty stomach or with an unbalanced breakfast.
2. The second rule to make sure to end your breakfast at least 2 hours before the start of the race. The best being 3 hours before the start in order for the muscles to benefit from all of the blood potential and that no digestive disorders appear.

A practical list of foods to avoid or restrict before your event

Breakfast should be as energy-packed and as easy-to-digest as possible, here is a non-exhaustive list of foods to avoid or restrict before a competition:

• Excess jam, butter, honey or spread can weigh on your stomach. Be reasonable and limit yourself to normal amounts: Approximately 30g or 2 tablespoons.
• For aficionados of savoury breakfast, cold meats, sausage and cheese must be consumed in very small quantities (maximum 20-30g) as these foods stay in the stomach for long periods of time.
• Strong coffee, large quantities of coffee, very infused tea: These can cause digestive problems and accentuate dehydration during the event.
• Foods rich in fibre such as nuts, hazelnuts, oat bran, oatmeal, wheat bran, wholemeal breads, unripe fruits, seeded fruit (passion, blackcurrant, redcurrant, raspberry, blackberries, quince, etc.)
• Foods containing lactose such as cow or goat’s milk, yoghurt, butter, fresh cheese, etc.
• Foods that can cause bloating: Chewing gum, sweets, water and fizzy drinks, etc.

GATOSPORT: The ideal last meal

Having come onto the scene a little more than 35 years ago and created by OVERSTIM.s, GATOSPORT is the ideal last meal before an endurance activity.

Thanks to its proven efficacy efficiency, GATOSPORT is a simple and practical solution to avoid mistakes before your race. It has many advantages over a classic breakfast:

• It is highly energy-packed (+500 kCal per serving) and easy-to-digest to prevent intestinal problems during the race and to allow you to perform at your best.
• It is portable and can be consumed up to 1 hour before the start due to its high digestibility. Therefore, you will benefit from a significant gain in sleep in order to properly rest the last night before your competition.

You are not at home, your competition takes place far from home, you do not know what you will have available near your accommodations or you have to get on the road very early to get to your competition? Think about GATOSPORT.

SPORDEJ: The non-cooking alternative that follows you everywhere

SPORDEJ is the counterpart to GATOSPORT in cream version. It does not require cooking and can, itself, be consumed up to 15 minutes before the start. Quick preparation, energy-packed (+500 kCal per serving) and easy-to-digest to support you every day.

Simply pour the desired quantity of SPORDEJ into a small bowl and mix with water. Ready in a few seconds, it provides you with a highly energy-packed and easy-to-digest solution to the dilemma of the last meal before your event.

SPORDEJ also supports you on a daily basis and would be perfect to consume:

• Before a morning workout
• Before a session during your lunch hour
• After your work day, if you plan a workout in the late afternoon
• Before a late workout, if you are struggling which the choice of a complete dinner or a simple snack