Oct 22, 2015
Updated on: Oct 23, 2015
You so spent these last weeks to prepare you; physically, you estimate(esteem) to be ready (or not). A few days away from(before) his(her,its) progress, you ask yourselves the question (o how much justifiable!) in the way you go to have to manage your food(supply), that of the last days and especially your provisioning.
FRONT: GET READY
Well beyond the simple plate of pasta...
You are many to think that to prepare a long-term effort, it is enough, the previous evening, to eat starchy foods. Yet(now), the nutritional preparation for such an effort is well beyond the simple plate of pastas taken the previous evening! A long-term effort is requiring(demanding), for stronger reason when it takes place in certain weather conditions. Your body must thus be ready.
The effort was realized on the GTJ-200 for several hours, his(her,its) intensity is going to be sub-maximal. Lipids are then going to be the main energy substratum. These fats of reserves were contained in the adipose tissue, you have it enough to support an effort of several hours. Yes the thing is, lipids are used in the effort if some glucose is available. The last days of preparation, the objective, your objective, energetically speaking, thus is to saturate your reserves of glucose.
To reach there, ingested pastas the previous evening are widely insufficient! It is two in three days of a food(supply) directed to carbohydrates which Necessities. So, for the GTJ-200 the departure of which is given on Saturdays, it is from Wednesday when you go to have to pay an attention on your contributions glucidiques.
The preparation for this GTJ-200 is identical to the one that you already adopt maybe for a test(event) of long distance such as Transjurassienne. The last three days, you have to ingest daily 8 - 10 g of carbohydrates per kilogram of if possible, physical weight after an intense effort (of occasional type on Wednesdays to take advantage of the strong greediness of the body for nutriments after such an effort. If you weigh 70 kg, they are thus daily 500 in 700 g of carbohydrates to be ingested on Wednesday, Thursday and Friday (rather 8 g this last day).
" Do we Then have to weigh food? "
It is not useful to weigh its food to reach(affect) these 8 to 10 g of carbohydrates. It is enough to eat a big portion (150-200 g) of cereal products in mornings, noons(souths) and evenings during the last three days. By cereal products (or been similar), we hear the rice, the oat, the quinoa, the buckwheat, the millet, etc., under all their shape (grain(bead), flour, semolina, flakes, pastas). The contributions in carbohydrates coming from other food (fruits in particular) allowing to complete those of the cereal.
" This diet, I have already tried it. The concern is that I am almost systematically a victim of digestive disorders! "
"Victim"? Are you sure? Most of the digestive disorders(confusions) in context of long-term pre-effort are understandable neither by the stress nor by the " fault with step of luck(chance) " but rather by an overconsumption of carbohydrates. Indeed, the last three days before a long-term effort, you have to reach(affect) 8 - 10 g of carbohydrates per kilogram of physical weight but it is necessary to know that you are many to ingest already this quantity under normal circumstances! See rather: as soon as you eat some bread and/or cereal in the breakfast, accompanied with jam and/or with honey, with pastas or with some rice even even some bread in lunch and in the evening, 8 g of carbohydrates, you reach(affect) them cheerfully. If such is your case, do not change your food(supply) the last days of the GTJ-200 and especially, not Fill up especially no pastas and/or do not drink these drinks rich in carbohydrates such the maltodextrine! The digestive disorders(confusions) of which you are many to undergo have no other origins that an intestinal fermentation due to an excess of carbohydrates. An intestinal dysbiose, which to generate digestive disorders(confusions), gets tired the body (for reasons of which we shall not detail(retail) in this article, bound(connected) to an inflammation).
In a parallel to(At the same time as) these contributions in carbohydrates, as a long-term effort does not depend on energy factors(mailmen), to watch those in lipids. These nutriments occurring(speaking) in numerous biological functions. So, even during the last days of the GTJ-200, cook in the olive oil, season your dishes with the colza oil and eat some fish (sardines, mackerel
Concretely, how feed the week of the GTJ-200?
The food week divides in two periods:
- From Sunday till Tuesday (from J-7 to J-4):
are favored vegetables, legumes and oleaginous plants. It is necessary to give priority to this food at the beginning of the week because containing fibers, they will be avoided the last days because being able to generate digestive disorders(confusions).
- From Wednesday till Friday (from J-3 to J-1):
daily, it is 8 - 10 g of carbohydrates per kilogram of physical weight that are to be ingested(to ingest) (10 g on Wednesday, 9 on Thursday and 8 g on Fridays). To be made, every meal consists of a big portion (150-200 g) of cereal or was similar (rice, buckwheat, quinoa, millet, oat, fonio, amaranthine, etc.), under all its forms (grain(bead), flour, semolina
At the beginning and end of the week, daily, it is also two in three soup spoons of colza oil, camelina or of hemp that are ingested (the olive oil being rather reserved for the cooking), as well as a portion in meal of noon(south) evening or fish (sardines, herring, mackerel in particular) or of meat.
COUNTERPART: get fresh supplies...
... For a contribution of carbohydrates
In the effort, the grip(taking) of glucidiques drinks delays the appearance of the fatigue, in any case, that bound(connected) to the reduction in the energy reserves (glycogen). Indeed, even if you looked after your contributions in carbohydrates the last days before the GTJ-200, your reserves of glucose are not going to be sufficient(self-important) to support an effort, sometimes supported, of several hours. You thus have to bring carbohydrates of supplement
To benefit completely from this provisioning, drinks containing carbohydrates must be ingested at regular intervals (all twenty in approximately thirty minutes), in small quantity (200-300 ml) and be concentrated in approximately 5 % of carbohydrates, or 50 g of carbohydrates by liter of drink (thus 50 g approximately per hour of effort). These rules(rulers) favoring the gastric draining and the passage of nutriments of the intestinal light in the compartment blood jointly and allowing to avoid the intestinal disorders(confusions). The availability of nutriments in muscles being then favored.
... To rehydrate
The sweating, thus the losses of water and minerals, does not depend so many(much) on the duration of the realized but good effort of its intensity. So, on identical environmental conditions ( Hygrometry, temperature, wind), your hydric losses are going to be superior during an intense effort of thirty minutes vs effort of one hour(o'clock) but less intense. On the GTJ-200, your hydric losses are rather going to be understandable by the fact that you are too much dressed! You also go to lose some water because the winter, the contents of the air in steam is generally low(weak), your respiratory tracts that must warm then and moisten this cold and dry air. Hydric losses which are sometimes going to be considerable and thus to add to those of the sweating.
And the salty food?
Our answer resumes(takes back) that formulated in the previous paragraph. The losses in minerals being in reality a weak(weakness) during an effort with low(weak) intensity, it is not then essential to eat salted hanging During the GTJ-200. Nothing forbids you obviously to make him(it) if during your previous experiences(experiments) during efforts of very long-lasting, you felt the need to eat salted but it is by no means a being an imperative.