 
Carbohydrates - The Facts
- The body's primary source of fuel for performance
- Carbohydrates are stored in the body as glycogen but only in limited quantities- enough for just 1.5 to 2 hours running
- Fatigue occurs when glycogen stores are depleted resulting in significant reduction in running speed
- Crossing the start line with low glycogen stores is like taking a car out with a half empty fuel tank - you will run out of fuel more quickly and may suffer premature fatigue
- Taking on carbohydrates before and during prolonged performance has been shown to reduce the negative impact of glycogen depletion on performance*
Dehydration - The Facts
- A 2% reduction in body weight can significantly decrease performance**
- Marathon runners have been reported to lose up to 8% of their body weight in warm conditions!***
- Fluid lost through sweat contains key electrolytes such as sodium and potassium which must also be replaced
- Sports drinks such as Lucozade Sport have been shown to reduce the negative impact of dehydration on prolonged performance**
Caffeine - The Facts
- Caffeine has been shown to enhance performance by reducing the perception of effort and helping runners focus better, react quicker and feel better during exercise
- Lucozade Sport with Caffeine Boost is the UK 's first caffeinated isotonic sports drink, applying the latest sport science-based performance research to develop a product that not only contains carbohydrate to fuel your muscles and fluid and electrolytes to hydrate your body, but also incorporates caffeine to help focus your mind
- Caffeine takes 60 minutes to peak in your body, so the Lucozade Sport Science Academy (LSSA) recommends drinking the product an hour before you run
<< Back References:
*J Sport Sciences 2004; 22 57-63
**1. Murray, R. (1998). Rehydration strategies-balancing substrate, fluid, and electrolyte provision. International Journal of Sports Medicine 19(2S):S133-135
Food and Nutrition Board / Institute of Medicine (2004). Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate . National Academy Press, Washington , DC . p.105-111.
*** In house/ unpublished data. |
