b'INTERVENTIONOVERALL DIET RACE NUTRITIONAdjustment of fibre type/timing in relation The carbohydrate quantity (30-90g/hour) to training. and form (e.g., liquid, solid or gel) will be Establish, reduce and/or eliminate irritants determined by the length of the race, the and intolerances. intensity, the mode (e.g., swimming, running, cycling) and feeding opportunities withinStrategies to optimise gut health and GI barrier. the race.Co-ingestion of glucose and fructose, especially when requirements are approaching or exceed 60g/hour, can maximize absorption of exogenous carbohydrate. Research has shown that the optimum ratio of glucose : TRAINING fructose is 2 : 1 (or even less).Establish an individual athlete plan based onFluid requirements will be determined by the findings from the assessments and raceindividual sweat losses and environmental nutrition requirements. Gradual increases inconditions in addition to the considerations carbohydrate intake during training to improveabove. Therefore, fluid volume and composition gut tolerance in relation to race day plan. (e.g., carbohydrate and electrolytes) should be pre-planned.Increases/adjustments in a progressiveIn short duration events where race fuelling manner over 4-6 weeks depending on changesis not required, individuals may benefit from required and GI symptoms. Ensure at leasthaving some food in the GI system, to help 2 weeks of a steady state race day nutritionmaintain blood flow to the tissue and minimise plan to build confidence and consistency in thepotential reperfusion injury.plan. Nutritional requirements then need to be adjusted to account for a reduction in training during the taper week. Gut-training: for athletes requiring exogenous carbohydrates during the race, gut-training protocols can help to maximise absorptivePOST-RACE NUTRITIONcapacity of the gut and minimise GI disturbances. This protocol challenges theReplenish energy, carbohydrate, protein and GIT with excess food and fluid load andfluid in small, regular and easily digestible concentration. Up until 2 weeks prior, aim forformats as this is when GI symptoms can be 120% estimated carbohydrate requirements/ exacerbated.fluid volume.Minimise irritants immediately post-race, e.g., dairy, spicy.PRE-RACE48 hours prior: low FODMAP/low fibre and residue.Day of: Ensure optimal hydration. Drink in line with fluid and electrolyte requirements asAn understanding of the type and severity of part of pre-determined race day strategy tosymptoms, daily, pre-race and race day nutrition minimise over or under consumption. strategies, and likely underlying causes of GI 3-4 hours prior: pre-exercise meal with lowsymptoms during exercise are required to inform fibre, high carbohydrate.nutrition strategies 31 . It is unlikely symptoms will be 2 hours prior: pre-exercise snack with loweliminated. Rather, practitioners should focus on fibre, low protein, high carbohydrate minimising symptoms while maximising nutritional Allow time to empty bowels when appropriate. intake to support performance. 16'