Hitting The Wall?

Endurance athletes, such as cyclists, triathletes and marathon runners, frequently describe “hitting the wall”. Signs of “hitting the wall” include general weakness, fatigue and low blood sugar – such as dizziness. This is a potentially dangerous condition that can happen when you burn up all the glycogen energy stores in your muscles and liver and your body just simply runs out of energy. In this month’s Endura e-News, we will be discussing strategies to help you avoid “hitting the wall” and keep you performing at your peak for longer.

Fuel for optimal performance

Glycogen is a stored form of carbohydrates; it is one of the most important stored forms of energy for your body. It is principally stored in the muscles and liver and during exercise it forms an energy reserve that can be quickly mobilised to meet your need for glucose. Basically, glycogen is converted to glucose when energy is required. Just 30 to 40 minutes of endurance exercise is enough to cause your body’s glycogen stores to start running out and your glycogen stores will be fully depleted after about 2 hours of intense exercise.

Getting into debt can affect your performance

Apart from “hitting the wall”, glycogen depletion can also lead to reduced athletic performance and increased muscle catabolism as the body is forced to source energy via the breakdown of muscle. Muscle soreness, fatigue and delayed recovery may result, greatly affecting training and future results. Therefore, replenishing your glycogen stockpile before, during and after exercise is fundamental to keeping your body performing at its best and allowing you to improve every time you train or compete.

There are several approaches to prevent glycogen depletion

  1. Carbohydrate loading is used to ensure that the initial glycogen levels are maximised, thus prolonging exercise. This technique consists of increasing complex carbohydrate intake during the last few days before an event.
  2. Lowering the intensity of the exercise to the so-called “fat loss” level (heart rate of around 130 beats per minute for a 30-year-old athlete) will lower both the energy requirements per unit of distance and the fraction of the energy that comes from glycogen. (Please note this is not a good option if you want to win the race or do a personal best time though!)
  3. Consuming carbohydrates during exercise. This is an absolute must for endurance athletes. It is estimated that Tour de France competitors receive up to a huge 50% of their daily caloric intake from on-the-bike supplements! This is where Endura Sports Energy Gels become a potent, powerful fuel source to keep you going.
Gels

Maximise glycogen levels with Endura Sports Energy Gels

Endura Sports Energy Gels are a concentrated potent source of carbohydrates, providing a big boost of energy in a single compact serve. The gels come in great tasting Vanilla, Citrus and new Raspberry, Grape and Coffee flavours which are available in 500 mL bottles as well as single serve sachets. Each 35 g dose of Endura Sports Energy Gel contains 26 g of carbohydrates to replenish your glycogen stores and give you the vital fuel during a race to keep you performing your best. So when you need a blast of energy in a convenient, quick and easy form, take an Endura Sports Energy Gel!

The best carbohydrate mix

Replenishing glycogen stores is a great way to gain a competitive advantage, but it’s important that you choose an energy source that contains both immediate-acting and slow-release carbohydrates. Having a mixture of carbohydrates like this ensures you get optimal glycogen replenishment. Each Endura Sports Energy Gel contains specialised branched-chain glucose polymers and fructose for both an instant and a longer-term carbohydrate boost. These carbohydrates will restore your glycogen stores quickly and effectively, helping you avoid “the wall” and getting you across the line quicker.

Caffeine for an extra boost

Endura Sports Energy Gels also contain 8.5 mg of caffeine in every 35 g serve. Athletes frequently use caffeine to improve physical and mental function – it improves performance and endurance during prolonged, exhaustive exercise. Caffeine also improves concentration, reduces fatigue, and enhances alertness. It is a safe way to boost your performance as it has no known negative effects, nor does it cause significant dehydration or electrolyte imbalance during exercise.

For best results…

For best results take one serve (35 g) of Endura Sports Energy Gel 15 minutes prior to exercise and then one serve every 30 minutes during exercise with fluid, to prevent glycogen depletion and energy loss. To ensure you replenish all your glycogen stores, take one serve after exercise too. Depending on the duration of your event or training, you can consume up to 30 serves per day during intense endurance exercise. Make sure you also consume ample water to avoid dehydration.

What wall?

So remember: any time you are going to be exercising intensely for more than half an hour, take some Endura Sports Energy Gels with you to keep your glycogen levels up and keep you performing at your peak, hour after hour!